World Wide WOD

CrossFit Silos – CrossFit

Metcon

World Wide WOD – #1 (Time)

500M Row

3 Rounds

25 Pull-ups

7 Shoulder to Overhead (135/95)

RX + = 155/105

Scale to 95#/65#

(Bar from the Ground)

WWW 2013 Global Aftermath Chipper (Time)

15 Cleans 135#/75#; R+ = 155#/95#

30 toes to bar

30 box jumps/steps 24/20

15/10 Pull-ups, R+ = C2B

30 double unders

15 thrusters 2 KBS – 35#/25#; R+ = 2-55#KB/2-35#KB

30 burpees to a plate

15 overhead stationary lunge steps 45#/25# plate

CrossFit Games 2008 Deadlift Burpee (Time)

5 Rounds

5 DL (275#/185#)

10 burpees jump overs

BONUS – 1 mile run for time

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