WOD 9.15.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Back Squat (5 @ 70%, 5 @ 80%, 10 @ 80%)

Metcon

The Real Rowing Mr. Joshua (Time)

3 Rounds –

400M Row

30 GHD Sit-ups

15 Dead-lifts – 250/175

RX + = 5 Rounds

Cool Down