WOD 9.12.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Deadlift (Add 10#/5# to 20RM and go max reps)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cash Out

1 Min Cal Bike Cash Out (Calories)

1 Minute Assault Bike for Calories

Cool Down

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