WOD 9.7.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Shoulder Press (10 RM – work up the same as yesterday)

Metcon

World Wide WOD GA 2016 Chipper (Time)

CF Games 2009“Pseudo” Chipper Finale

15 Minute Time Cap

15 Cleans R+:155#/95# RX:135/75

30 toes to bar

30 box jumps 24”/20”

15/10 R+ Chest to bar pull-ups; R Pull-ups

30 double-unders

15 kettlebell thrusters 2KB’s R+ = 53#/35# ; R = 35/20

30 burpees to a plate (the one used next)

15 overhead in place lunges 45#/25# plate
Time caps, record 15 and reps in notes.

Cool Down

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