WOD 7/1/15

CrossFit Silos – CrossFit

Warm-up

Coaches Choice

Weightlifting

Back Rack Lunge (3 x 10 weighted lunges (alt leg), escalate)

Metcon

5 RD KB/Burpee (Time)

5 Rounds

10 KB Swings 1.5/1.0

10 Burpees

RX + 2 pood/ 1.5 pood

Cash Out

30 Hang Power Cleans – RACE (Time)

30 – HPC 95#/65# Sprint

RX + = 115#/75#

Cool Down

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