WOD 8.3.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Deadlift (1 RM in 10 minutes… cautious and careful)

Metcon

CrossFit Games 2008 Deadlift Burpee (Time)

5 Rounds

5 DL (275#/185#)

10 burpees jump overs

BONUS – 1 mile run for time
Burpee over bar, the mile run, if you choose to do it, is after the cash out, and add extra performance. You can do it, it will be good for you!

This WOD is in the World Wide WOD hosted at CF Silos and ALL Over the world (seriously, we are signing up more gyms this year) on 9/10/16!

Cash Out

Max Height Box Jumps (2 sets of max reps, record the best. Don’t drop!)

Cool Down

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