WOD 9.19.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Push Jerk (20 RM – warm up with sets of 5, and no more.)

Metcon

Rowing for Calories (Time)

12 Calorie Row

48 Double Unders

24 Calorie Row

36 Hang Power Clean 95/65 (RX+ = 135/95)

36 Calorie Row

24 GHD Sits

48 Calorie Row

12 Shoulder to Overhead (sam barbell)

Cool Down

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