WOD 9.28.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Weighted Pull-ups (5RM)

no pulls – do 3 X 5 Bent over rows

Metcon

7 Minutes – BJ, T2B, DL (AMRAP – Rounds and Reps)

7min AMRAP

12 Box jumps 24/20

10 Toes to bar

8 Deadlifts 115/75

Cash Out

2 Minute Cash Out Hand Stand Push-up (AMRAP – Reps)

2 Minute Cash Out of Hand Stand Push-ups, max reps

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