WOD 9.29.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Back Squat (Add 10#/5# if you had 12 or more last time)

Same weight as last time if you got less than 12 reps last time.

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

Cash Out

Cash Out 2 Minutes of Toes to Bar (AMRAP – Reps)

2 Minutes of MAX Rep Toes to Bar

Cool Down

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