CrossFit Silos – CrossFit

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Choose one of the gymnastics cycles below- not both. Mark the one you don’t do as “do not score”

Gymnasty: 10R- 1 Ring PU, 1 RMU, 1 MU+Dip (Time)

10 Rounds Each For Time:

1 Ring Pull Up

1 Muscle Up

1 Muscle Up + Dip

*rest as needed

Gymnasty: 10R- 2 PU, 2 CTB, 2 TTB (Time)

10 Rounds Each for Time:

2 Kipping Pullups

2 Chest to Bar Pullups



Metcon (No Measure)

EMOM x 20 mins:

Each minute is 30-40 sec work / 20-30 rest

Max L-Sit Chin ups (Palms facing in)

Max Ring Push-ups

Hanging L-sit flutter kicks or knee raises

Reverse Bear Crawl

For larger classes rotate through stations to optimize space.

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