WOD 7.27.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Clean Pull (4 X 3 – increase each time, methodical movement)

Metcon

Box Jumps and V-Ups with R+ (Time)

21-15-9

Box Jumps 24/20

V-Ups (touch feet for RX)

Run 400M after each round, so end on a run.

RX + = GHD and 30/24 JUMPS not Steps for R+

Cash Out

Muscle-ups (attempts at max reps)

These are rings

Cool Down

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