CrossFit Silos – CrossFit
Warm-up
Game
10 Cal Assault Bike (Time)
Assault Bike: Set the bike in the middle of the rig. Everyone must cheer on athletes as they perform 3 sets of 10 cal on the bike. Each athlete will record their single best time. Make sure to rest at least 2 mins between sets, so take turns to keep someone on the bike. Go all OUT! This is a benchmark.
Metcon
Welcome to the Jungle (AMRAP – Rounds and Reps)
24 minute AMRAP of:
Run 800 meters
60 Box Jump Overs 24/20#
Row 500 meters
50 Wall Balls 20/14#
Run 400 meters
40 GHD Sit-ups (Sub x2 Sit-ups)
Row 300 meters
30 Ground-to-overhead 45/25# Bumper Plate
Run 200 meters
20 Muscle-ups (x2 Pull-up + Push-up)
Score each complete 200M Run as a rep, and each 100M Row as a rep.
