WOD 7.9.15

CrossFit Silos – CrossFit


Coaches Choice


If you didn’t do CFT, then do that with short metcon, ortherwise pull-ups with Badger (Hero)

The CrossFit Total (Total Weight)

Weighted Pull-ups (5,3,1 – Record heavy single (or chin over holds))


CrossFit Games 2008 Deadlift Burpee (Time)

5 Rounds

5 DL (275#/185#)

10 burpees jump overs

BONUS – 1 mile run for time
Do only 3 rounds if you cannot do this in 3 minutes. No run.

Badger (Time)

Three Rounds for time of:

30 Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

Cool Down

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