09/14/16

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)

Cool Down

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