WOD 6/15/16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Bench Press (1 RM in ten minutes)

Metcon

Run Cundy Shoulders and Cleans (Time)

Run – 1 mile

rest three minutes

5 rounds of cindy

rest 3 minutes

30 Shoulder to overhead 95/65 115/85, rest 3 minutes

30 Hang power Cleans

TIME

Cool Down

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