WOD 9.30.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Snatch (4 EMOM 5 Minutes – keep the technique alive!)

Metcon

Thruster Rope Climb Jump Rope (AMRAP – Rounds and Reps)

12 Minute AMRAP:

9 Thrusters 95#/65#

1 Rope Climb (10 pull-up sub – not rx)

30 Double Unders

Cash Out

50 Burpees (Time)

50 Burpees

Cool Down

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