CrossFit Silos – CrossFit
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