1.5.2018

CrossFit Silos – CrossFit

Weekly Reminders!

TODAY— Bring your outdoor running gear (gloves, hats, jackets, kleenex) we are running outside!

Warm-up

2k Row (Time)

Max Effort 2k Row

Metcon

Warm-up (No Measure)

Practice your j-hook. Demo here: https://journal.crossfit.com/article/the-j-hook-rope-climb-2

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
Ladies use a 25lb plate

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