CrossFit Silos – CrossFit
Warm-up
Warm-up (No Measure)
Complete 3 rounds for quality:
10 Lateral DB Raises (25/15)
10 Dumbell Chest Flys (25/15)
5/3 Pull Ups slow Negatives!!!!
Metcon
Goal is to complete each round in 6-7 mins. 40 min time cap!
Dirty Kelly (Time)
5 Rounds for Time:
300m med ball run (14/10) (Rx+ 400m med ball run 20/14)
30 box jump overs 24/20 (Rx+30/24)- full hip extension is not required
30 wall balls (14/10) (Rx+ 20/14)
There’s a 40 min time cap on this workout for both Rx and Rx+
In case of rain, please sub 400m (Rx) and 500m (Rx+) row. Please note rain/row in the comments
