WOD 8.13.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Snatch (3 EMOM 5 Minutes)

Metcon

Run Row and Swing (Time)

For Time –

400M Run

rest 2 minutes

500M/400M row

rest 2 minutes

50 KB Swings 1.5/1.0 pood

rest 2 minutes

Run 200M rest 1 minute

row 250M rest 1 minute

25 KB Swings

RX+ = 2/1.5 pood

Cash Out

Cash Out GHD (Time)

30 GHD Sit-ups for time

Cool Down

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