11.5.2018

CrossFit Silos – CrossFit

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Warm-up

Warm-up (No Measure)

10 minute AMRAP @ 85%

Run or Row 100m

7 Wall Balls (20/14)

7 Ring Rows or 5 CTB Pullups

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Pullups (Rx+ 20/14lb Weighted Pullups)

1-2-3-4-5-6-7-8-9-10 PER ARM

1-Arm DB OH Squat* 25/10 (Rx+ 35/15)

*This is 1R/1L, 2R/2L, 3R/3L, 4R/4L, 5R/5L….to infinity and beyond
This is your opportunity to work on form for the OHS- take your time and try not to twist into the bottom of the squat.

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Pullups (Rx+ 20/14lb Weighted Pullups)

1-2-3-4-5-6-7-8-9-10 PER ARM

1-Arm DB OH Squat* 25/10 (Rx+ 35/15)

*This is 1R/1L, 2R/2L, 3R/3L, 4R/4L, 5R/5L….to infinity and beyond
This is your opportunity to work on form for the OHS- take your time and try not to twist into the bottom of the squat.

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