WOD 9.8.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Deadlift (20 RM – if ten is easy, stop and load more)

Metcon

Death By Burpee/Box (AMRAP – Rounds and Reps)

Death by burpee box jump overs 24/20. 1 the first minute, two the second, three the third, until you can no longer finish required reps in a minute.

The number completed in the last round are reps, record the round as the last completed full round. so if you got 15, but then only got 14 in the round of 16, you would record 15 rounds and 14 reps.
Rest 5 Minutes then –

Death by 10m (AMRAP – Rounds and Reps)

EMOM to failure:

10m Sprint, add 1 sprint every minute.
Inside use 35′, outside use the same with cones.

Cool Down

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