WOD 8.19.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Push Jerk (3EMOM 4 Minutes)

Metcon

3 Minute AMRAPS (3 Rounds for reps)

3 Minutes of 10 Push-ups, 5 Ring Dips, 10 Sit-ups, 5 Toes to Bar

Rest 4 Minutes

3 Minutes of 10 Shoulder to Overhead 95/65, 5 Presses, 10 Hang Power Cleans, 5 Hang Snatches R+ = 115/75

Rest 4 Minutes

3 Minutes of Wall Balls for reps

Record reps for each component, add to notes for ease in reviewing.

Cash Out

Cash Out GHD Back (hip) Extensions (Time)

30 GHD Back Extensions

Cool Down

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