10.13.2018

CrossFit Silos – CrossFit

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Warm-up

400m Pinch Grip Plate Carry (35/15) (Time)

Carry a 25lb (men) or 15lb (ladies) bumper plate in each hand for 400 meters. Unlimited drops. Bumper is pinched between the thumb and fingers. Do not use the hole or hold the plate from the bottom.

Metcon

Metcon (Time)

12 Rounds For Time:

200m RUN OR 350/250m ROW

8 Burpee pull-ups (Rx+ 5 BMU)