WOD 9.22.16

CrossFit Silos – CrossFit

Warm-up

Gymnastics

Handstand Walk (spend 10 minutes on this)

Metcon

Chipper 80 NEW (Time)

80 Double Unders

70 Sit-ups

60 KBS 55/35

50 Wall Balls 20/14

40 Box Jumps/steps 24/20

30 Pull-ups

20 1 Hand KB Overhand Walking Lunge Steps

10 Bar Muscle-ups

(sub (not RX) 10 chest to bar and 10 ring dips)

15 Minute Time CAP

Cash Out

10 Minute Cindy Improvement Plan (AMRAP – Reps)

3 Rounds –

1 Minute Max Push-ups

1 Minute Max Squats

2 Minute Rest

Record total reps, divide them in notes.
If you are going to be here tomorrow, skip the cash out.

Cool Down

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