8.14.2018

CrossFit Silos – CrossFit

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Warm-up

Warm-up (No Measure)

4 Sets Not for Time

50 second Wall Sit

12 Ring Push Ups @20X1 tempo

8 Single Arm Dumbbell Muscle Snatch/arm (16 TOTAL; 8 PER ARM)

Rest as needed between sets

*Attempt to achieve all of these sets unbroken. It is ok to reset on the floor between each rep of the DB Snatch. If you cannot complete the sets unbroken then rest as needed to complete the sets.

Metcon

Metcon (Time)

Buy-in: 200 Meter Walking Lunge holding 2xDB in farmers walk position (2×35/15)

Then:

5RFT:

25 Wall Balls (20/14)

25 Sit-Ups

Then:

Buy-out: 200 Meter Walking Lunge (holding no weight)

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