WOD 7.31.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Deadlift (5 EMOM 5 – DL)

Metcon

The Wall Ball Friend (AMRAP – Rounds and Reps)

14 Minute AMRAP:

200 M Wall Ball Run (20/14)

20 Wall Balls

20 Wall Ball Sit-ups *(touch behind head and between legs)

20 Wall Ball Squat Cleans

Rounds and reps – the run will count as 2 reps for complete in the final round, or 1 rep for turnaround.

Goat/Free

8 minutes to work on your gymnastics goat.

Cool Down

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