WOD 9.9.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Weighted Pull-ups (5 RM work up in three sets)

Metcon

It started with the 17’s (Time)

95/65#

17 Front Squats, 17 Shoulder to Overhead

15 SDLHP, 15 HPC

13 OHS, 13 S2O

11 Front Squat 11 HPC

9 SDLHP, 9 S2O

7 FS, 7 HPC

5 OHS, 5 S2O

3 FS, 3 HPC

-write it out, its complicated.

Cash Out

1 Min Cal Bike Cash Out (Calories)

1 Minute Assault Bike for Calories

Cool Down

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