WOD 9.23.1

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Back Squat (1X5 @ 70%, 1X5 @ 80%, 1×10 @ 82%)

Metcon

Super Cindy AMRAP (AMRAP – Rounds and Reps)

10 Minute AMRAP

500M Row Buy In

AMRAP Begins –

3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)

3 Rounds of Super Cindy (5 Handstand Push-ups, 10 Toes to Bar, 15 Wall Balls – 20/14)

Score as each 3 and 3 is 1 ROUND (180 reps per round)

Cool Down

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