WOD 9.18.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Clean Pull (pause .5 seconds at the top, 3 X 10)

try to use 60% of your 1RM power clean for last set of 10

Metcon

Lactate Test (Time)

3 Rounds

25 KBS

25 Burpees

1.5/1.0 pood for RX

2.0/1.5 pood for RX +

Push to do the KBS unbroken. Your arms should get fried.

Cool Down

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