CrossFit Silos – CrossFit
Warm-up
Weightlifting
Take a few minutes to make up a missed 20RM
Gymnastics
Front Lever (Every 30 Seconds – hold max lever – 5 mins)
Record lowest set length as the score for all, RX is front lever only.
Metcon
Cheat Curls (AMRAP – Reps)
5 Minute Clock
800M Run
AMRAP of cheat curls (75#/45#)
Swing hips to curl the bar
Scale to a 7 Minute WOD if you don’t have a sub 4 minute 800.
Cash Out
Cash out DIPS (AMRAP – Reps)
5 Minute AMRAP:
Ring Dips are RX –
starting at 1 rep within 5 minutes you will attempt to do 1 rep, drop, 2 reps, drop, 3 reps… until you do 10 consecutive reps without dropping. Then 9, 8, 7, 6, 5, 4, 3, 2, 1
Record the total reps that you get. If you complete all sets before 5 minutes, record time completed in notes. (55 reps up, 45 down = total of 100)
