CrossFit Silos – CrossFit
Warm-up
3 attempts to bike 15 calories using only your arms. Enter your best of three score
Assault Bike 15 Cal ARMS ONLY (Time)
Bike 15 calories on the Assault Bike using only your ARMS!
Weightlifting
Shoulder Press (5×5)
Build in weight. Rest no more than 2 mins between sets. Enter your heaviest set of 5.
Metcon
Metcon (Time)
15 min time cap!
2 rounds for time:
500/450m row
Rest exactly 1:00
400m Run
Rest exactly 1:00
Score is total time including rest. Do not include the rest after the last 400m run in your total time
