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
