WOD 9.25.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Push Jerk (5 @ 70, 5 @ 80, 10 @ 82)

Metcon

7 Minutes – BJ, Sits. PC (AMRAP – Rounds and Reps)

7min AMRAP

10 Box Jumps 24/20

8 V-ups

6 Power Cleans 115/75
Rest 5 minutes

7 Minutes – Box Fun, Core Control, Barbell Complex (AMRAP – Reps)

10 Box Makers

(Box Push-up to box jump over, to box dip = 1 rep)

6 seconds of L Hold on pull-up bar

3 Squat Clean Thrusters (115/75)

Cool Down

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