CrossFit Silos – CrossFit
Warm-up
Metcon
9AM Class does Team Tabata, the 10AM Class does Tabata Transformations.
Team Tabata (AMRAP – Reps)
Partner Up
You will do this with a 30 second work interval, and a 30 second rest interval.
Switch every 30 seconds, each movement is 4 minutes, so 8 intervals of work, or 4 per teammate.
Wall Balls – 20/14
Burpees
SDLHP – KB 1.5/1.0 pood
OH Stationary Lunge – 45/25
Thrusters 75#/45#
Jumping Pull-ups
RX+ = 2/1.5 pood, 95#/65#, Strict Pull-ups
Tabata Transformation (AMRAP – Reps)
Tabata with 20 seconds of work and 10 seconds of rest for 4 minutes per movement with 1 minute of rest between movements.
Lateral Jumps over abmat
Sit-ups
Burpees
Squats
