CrossFit Silos – CrossFit
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.
