05.13.2017

Announcements

Cardio Flex with Tammy Dennard – Included with your membership, or stand alone memberships available for $80/month.

Tuesday and Thursday at 10:30am, and possibly 12:30pm as well… if the demand is there.

CrossFit Silos – CrossFit

View Public Whiteboard

Metcon

What you will need: KB (44/25), Wall Ball (20/14), 2 bumper plates (M: 45/35 W: 35/15), Loaded Barbell (115/75)

Straight Outta Crabapple (Time)

For time with a Partner:

400m KB run 44/25 (200m each)

80 KBS 44/25

60 K2E

40 Goblet Squats 44/25

400 Wallball run (20/14) (200 each)

80 med ball situps (20/14)

60 wallballs (20/14)

40 med ball squat clean (20/14)

400m plate run (35/15) (200m each)

80 Russian twist w/ plate (35/15)

60 burpees to plate (45/25)

40 G2O w/ plate (45/25)

400m barbell carry (115/75) (400m carry together)

80 Deadlift 115/75

60 Lateral jumps over bar

40 Push Jerk 115/75

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