08.22.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Back Squat (1 RM in 10 Mins)

Metcon

RECOVERY (Time)

Run 800M, Row 200M, Run 600M, Row 200M, Run 400M, Row 200M Then :

4 rounds

10 wall balls 20/14

10 push-ups

Cash Out

1 Min Cal Bike Cash Out (Calories)

1 Minute Assault Bike for Calories

Cool Down

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