WOD1.14.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Back Squat (Tabata – BW to 2x BW if possible)

Use as much weight as you can up to 2x bodyweight, but you CANNOT re-rack

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
6 Minute Rest then – either:

1. Do Annie again or

2. Do cash out A or cash out B

a. 50 Double Unders and 50 GHD’s

b. 30 GHD Sit-ups for time

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cash Out GHD Annie Style (Time)

50 Double Unders and 50 GHD’s for time

Cash Out GHD (Time)

30 GHD Sit-ups for time

Cool Down

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