WOD 8.4.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Snatch (4 EMOM 5 Minutes (4 reps))

Metcon

Assault – II (Time)

Assault II –

6 Rounds:

4 Shoulder to Overhead 115/75 (RX+ – 155/105)

10 Push-ups

Rest 4 minutes

40 Burpees

Rest 4 minutes

6 Rounds:

10 Back Squat 115/75 (RX+ = 155/105) 10 Box Jumps/Steps 24/20

Record one total time
Be sure to pick a weight that you don’t have to re-rack for any movement.

Cool Down

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