WOD 7.10.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

CFT Last Chance! Otherwise, do the Shoulder to Overhead Challenge.

The CrossFit Total (Total Weight)

Shoulder Complex (Just get to a heavy set, take less than 5 )

5 sets of

3 Press

5 Push Press

8 Push Jerk

no dropping during the reps
A set consists of 16 reps before setting it down, get to a heavy single set.

Metcon

11 ROUNDS of KB and WB (Time)

3 Rounds – 10 KBS 1/5 pood/1.0 pood, 10 Wal Balls 20/14

REST 3 minutes

2 Rounds, 10/10

rest 2 minutes

1 round 10/10

rest 1 minute

2 rounds 10/10

2 minute rest

3 rounds 10/10

RX+ 2 pood/1.5 pood

CrossFit Games 2008 Deadlift Burpee (Time)

5 Rounds

5 DL (275#/185#)

10 burpees jump overs

BONUS – 1 mile run for time
Only for CFT people, do 3 rounds if you cannot get the whole thing done in 3-4 minutes. NO RUN

Cool Down

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