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
