WOD 7.19.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Hang Power Clean (3 X 8 = increase load each set. Hook Grip.)

Metcon

GHD and Front Squats (5 Rounds for reps)

5 rounds 3 minute clock

25 GHD Sit-ups

25 GHD Hip Extensions

Body Weight front squat for reps

3 minute rest

ONLY count the Front Squats

Record reps each round
If you cannot do the GHD work in 1.5 minutes max, then cut the reps to 15.

Cool Down

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