WOD 8.4.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Front Squat (4 EMOM 6 Minutes (85%))

Metcon

2016 Masters Tour Couplet (Time)

9-6-12-3-18 :

ANY Squat and Shoulder to Overhead (barbell from the floor)

Transitional reps can be thruster FROM THE FRONT only.

The ANY squat means you can position the barbell in a back squat position for any of the squat reps, but it must be returned to the front for the shoulder to overhead.

RX + = 135/95 (RX weight for 35-39)

RX = 115/75 (RX weight for 40-49)

RX – = 95/65 (click RX add load in notes, this will be RX weight for 50+)
October 9th, currently we have only Jeff Barr and Myself signed up. 30+ age divisions, every 5 years. Scaled and RX. We are getting some cool places to stay in Hilton Head, would love all of you to come join!

Cash Out

Cash Out GHD Annie Style (Time)

50 Double Unders and 50 GHD’s for time

Cool Down

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