08.15.2017

CrossFit Silos – CrossFit

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Warm-up

Metcon (Time)

10 Rounds

30 Sec. Hollow Hold

30 Sec. Squat Hold

Metcon

Scotty (AMRAP – Rounds and Reps)

11 min AMRAP:

5 Deadlifts (275/185)

18 Wall Balls (20/14)

17 Burpees over the Bar

Cash Out

Gorilla Dumbbell Complex (Time)

5RFT: (Using a single Dumbbell (30/15))

8 bicep curls

8 high pulls

8 military press

4 tricep extensions

8 pushups