WOD 9.15.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Back Squat (Add 5-10# from 20RM and go for max reps)

Metcon

Clean and Jerk Test (Weight)

Pick a weight that you can do 15 straight clean and jerk attempts without setting the bar down. You can rest in the hang position, or the front rack position only. Touch N Go. Do as Many Reps as possible beyond 15 and post in notes.

Click RX if you get at least 15, less than 15 no RX. The load is your score. Not the reps. So pick wisely.

7 MINUTES of Burpees and Pull-ups (AMRAP – Reps)

7 Minute AMRAP:

Burpees to a plate

Pull-ups

2 of each, 4 of each, 6, 8, 10… until time is completed.

RX+ = Chest to Bar

Cool Down

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