09.14.2017

CrossFit Silos – CrossFit

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Warm-up

Warm-up (No Measure)

Four sets of:

:45 second Wall sit

Rest 45 seconds

:45 second Wall Facing HS Hold

Rest 45 seconds

:45 second Supinated Grip (Palms Facing) Dead Hang from Pull-up Bar

Rest 45 seconds

Metcon

Metcon (Time)

10 rounds for time:

5 Power Snatches 95/65 (Rx+ 135/95)

5 OHS 95/65 (Rx+ 135/95)

10 walking lunges (5R + 5L)

15 minute time cap
Walking lunges are bodyweight only.

Cash Out

800m Run (Time)

Max Effort 800m Run


NEW 800M ROUTE PLEASE REVIEW!

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