5.25.2018

CrossFit Silos – CrossFit

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Weekly Reminders!

9, 9:30 and 10am TOMORROW- WE MURPH. YOU MUST SIGN INTO WODIFY . LIMITED SPOTS AVAILABLE.

Metcon

Oh Dear (AMRAP – Reps)

Seven, 1-minute rounds of:

8 bar-facing burpees…

In the remaining time, from the ground, complete as many shoulders-to-overheads as possible @95/65

Rest 1 minute between rounds!
Step back/up on burpee okay for Rx

Cash Out

Prison Friday (Weight)

“Prison” Friday

DB bench press 5 x 12

DB bent over row 5 x 12 per hand AHAP

DB curl and strict press 5 x 8 per hand

Barbell skull crushers 5 x 10

Barbell strict curls 5 x 10

DB lateral raises 5 x 8

DB front raises 5 x 8

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