WOD 8.10.16

CrossFit Silos – CrossFit

Warm-up

Gymnastics

Handstand Walk (5 minutes to 1RM)

Front Lever (2 attempts or 3 minutes of development)

Metcon

Born a Sailor (Time)

8 rounds of :

1 rope climb

3 pull-ups

6 dead-lift 135/95

9 Atomic sit-ups 45/25

You select the starting movement that you want, and you can change each round, but it must move to the following movement in order.

https://youtu.be/CK2dC7c4aCw

touch in front is not necessary

Cool Down

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