WOD 7.29.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Weighted Pull-ups (6 minutes to 1RM Pull-up)

Handstand Push-ups (3 attempts at max reps (supine pull-up sub))

Metcon

Snatch Ring Row Burpee (Time)

5 Rounds For Time (RFT)

2 Snatch – 70% 1RM

8 Ring Rows, horizontal

2 Snatch

8 Bar Facing Burpees

Record Splits, RX+ = 8 Rounds but record an RX version at 5 rounds too.

Cool Down

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