WOD 8.23.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Clean and Jerk (1 RM in 10 minutes)

Metcon

Power Pairing (AMRAP – Reps)

Partner Up if you can:

12 Minute AMRAP

Split work however you want:

2 snatch, 2 pull-up or burpee

Then increase by 2 each round. RX = 95/65, RX+ = 135/95, and MU or 2x chest to bar, as individual, you will do the same thing.

Cool Down

Cash Out

Cash Out Sand Bag Cleans (AMRAP – Reps)

Take one of the fillers for RX, or the whole bag for RX+.

30 Second AMRAP of cleans, where both ends of the bag touch the floor, and the are spread equally across the top of the shoulder.

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