WOD 7.2.15

CrossFit Silos – CrossFit

Warm-up

Boxes (No Measure)

Pull out a box.

10 Box Step Ups

10 Box Jumps

Straddle stretch, runners lunge stretch on the box (30 seconds per leg)

20 Box Push-ups (leaning against box, hold plank)

10 Box Dips

10 Burpee Box Jumps

10 Box Jump Overs

1 minute Batman holding the box

Weightlifting

Deadlift (DL – 3X12 – elevate each round)

Metcon

Row, DL, Ring Dip (Time)

1000M Row

21 DL 225/135

750M Row

21 Ring Dips

500M Row

21 DL 225/135

250M Row

21 Ring Dips

RX + = 275/185

Cool Down

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