CrossFit Silos – CrossFit
Warm-up
Weightlifting
Clean Pull (3 X 4 this is an explosive yet methodical lift)
https://app.wodify.com/Exercises/Exercise_Show.aspx?VideoLibraryExerciseId=19
Metcon
Push-up Winner – (Time)
2 Minutes to accumulate as many push-ups as possible
Rest 1 minute
Whatever number shy of 100 you are, is the number of squats you must do for time starting at 1 minute after push-ups. (if all 100 push-ups are done, you simply rest two minutes from the push-ups to begin your wall balls)
Rest 1 minute (Start at exactly one minute from your squat finish time)
50 wall balls for time 20/14
Rest 1 minute
50 Toes to bar for time
This is your time for the WOD
