06.22.2017

CrossFit Silos – CrossFit

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THE GOAL

THE 400M RUN IS A MAX EFFORT. TRY AND BEAT YOUR BEST TIME.

THE GOAL OF TODAY’S WORKOUT IS TO TRAIN – NOT COMPETE. MODERATE PACE- 85% DON’T KILL IT.

Metcon 1

400m Run (Time)

Max Effort 400m Run

Metcon 2

Posterior Anterior (Time)

2 Rounds for Time:

22 Deadlift (Bodyweight)

22 Box Jump (30/24)

22 HSPU

22 T2B

Deadlift is at Bodyweight

Box jump 30/24 inches (no rebounding Jordan. A jump down is allowed but no springing immediately back up, this is a rule for a reason.)

Cash Out

50 Wall Balls for Time (20/14) (Time)

50 Wall Balls for Time (20/14)

Rx+: Men use 30lb slam ball, Women use 20lb wall ball

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