CrossFit Silos – CrossFit
Warm-up
Weightlifting
Back Squat (Work up to 1RM in15 minutes)
Metcon
Deads and Rings (Time)
21-15-9
275#/185# DL
Strict Ring Dips (no kip)
If substituting box dips or push-ups, do 31-22-13 reps.
Cash Out
Cash Out Burpees over Bar (Time)
3 Rounds
10 Burpees over bar
30 secnd rest
record one total time at the end of the 30th burpee
