3.25.2018

CrossFit Silos – CrossFit

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Metcon 1

Dallas (3 Rounds for time)

3 Rounds for time: 1 mile run

Rest same amount of time as run- REQUIRED

For example, if it takes you 10 mins to run the first mile you will rest 10 mins.

Metcon 2

Metcon (Time)

For Time:

100 Russian Twist (20/14 Med Ball)

80 Weighted Abmat sit ups (20/14 Med Ball)

60 Burpee’s to a plate (45/25)

40 Box Jumps (24/20)

20 TOTAL DB Shoulder to Overhead (10 right then 10 left) 53/35

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