WOD 9.24.16

CrossFit Silos – CrossFit

Warm-up

Metcon

9am is The Revenant

10am is “Foundations”

The Revenant (Partner) (Time)

Partner Up (switch as often as desired)

14 Rounds of:

8 Bear Complex (1 time through per rep)

6 KB Man Makers

4 GHD Sit-ups

RX = 115/75 25/18

RX+ = 135/95, 35/25, GHD w/wallball 20/14

Man Makers –

https://www.youtube.com/watch?v=iMNnvhg1JcM

Foundations Partner (Time)

Building on the Squat

Partner Up

For Time:

16 Rounds (switch every set)

12 Med Ball Squat Cleans 20/14

10 Push-ups

8 Burpees

6 Sit-ups

4 Jump Over Wall Ball

Cool Down

Leave a Reply

*

captcha

Please enter the CAPTCHA text