WOD 7.28.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Weighted Pull-ups (5 EMOM 5 reps weighted pull-ups)

Metcon

Assault #1 (KB,DU,Burpee, Lunge,Squat) (Time)

6 Rounds –

10 KBS (1.5/1.0) – RX+ = 2.0/1.5

15 Double Unders

(2 times singles)

Rest 4 minutes

40 Burpees

Rest 4 minutes

6 Rounds –

10 Jumping Lunges, 10 Squats

You will record ONE total time for this WOD.

Cool Down

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