CrossFit Silos – CrossFit
Gymnastics
Weighted Pull-ups (1 rep max)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Metcon
Metcon (Time)
50-40-30-20-10
Medicine-ball squat cleans (20/14)
*10 Knees to Elbow after each set
Cash Out
GHD Back Extensions (3×20)
GHD Back Extensions
What’s the difference between a GHD Back Extension and a GHD Hip Extension: http://youtu.be/3xc9k8k6ZxY