WOD 9.22.15

CrossFit Silos – CrossFit

Warm-up

Gymnastics

Hollow Hold (3 attempts, record best)

Metcon

Barbells and Burpees (2 Rounds for time)

400m Run

20x Power Clean and Jerk @ 115/75

400m Run

20x Power Snatch @ 115/75

Rest 5 Minutes

50 Bar Facing Burpees

You will record the time of both WOD’s separately

RX + 135/95 (only if your Isabel time is less than 3 1/2 minutes)

Cool Down

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