11.3.2016

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.

Cool Down

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