WOD 7.21.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Snatch (1 RM in 10 minutes)

if resting between lifts, get your WOD equipment ready.

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Cool Down

Leave a Reply

*

captcha

Please enter the CAPTCHA text