WOD 6.9.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Bench Press (3 X 3 – try to get a heavy set of 3 to record)

Metcon

WWW 2013 Global Aftermath Chipper (Time)

15 Cleans 135#/75#; R+ = 155#/95#

30 toes to bar

30 box jumps/steps 24/20

15/10 Pull-ups, R+ = C2B

30 double unders

15 thrusters 2 KBS – 35#/25#; R+ = 2-55#KB/2-35#KB

30 burpees to a plate

15 overhead stationary lunge steps 45#/25# plate

Cash Out

Cash Out GHD (Time)

30 GHD Sit-ups for time

Cool Down

Leave a Reply

*

captcha

Please enter the CAPTCHA text