WOD 8.11.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Back Squat (3 EMOM 5 Minutes)

Metcon

Double Couplet AMRAP (2 Rounds for reps)

5 Minute Clock

Run 400M – then rounds

5 DL @ 225/155 or RX+ = 275/195

5 Toes to Bar

Count the couplet for reps (nothing for the run)

Rest 4 Minutes

6 Minute Clock

Run 400M – then rounds

5 Squat Cleans 135/95 RX + = 185/135

5 Bar over burpees

Count the couplet for reps

Record each round separately

Cool Down

Leave a Reply

*

captcha

Please enter the CAPTCHA text