WOD 7.22.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Push Jerk (EMOM – 8 minutes 6 Reps)

Metcon

5 Rds – Barbell Lunge and Sit-ups (Time)

5 Rounds for time –

10 95#/65# Barbell Walking Lunge

15 Sit-ups

RX+ (option one) = wait 2 min and do 5 rounds over

RX + (option 2) = overhead carry of the barbell for lunges

Cash Out

30 Hang Power Cleans – RACE (Time)

30 – HPC 95#/65# Sprint

RX + = 115#/75#

Cool Down

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