CrossFit Silos – CrossFit
Warm-up
Weightlifting
Shoulder Press (10 minutes to a 1RM)
Metcon
Chipper up down (Time)
50 Box Jumps/steps 24/20
40 Toes to bar
30 Kettlebell swings 53/35
20 Push-ups
10 Atomic Sit-ups 45/25
Rest 4 minutes
Then reverse it back up, starting with Atomic Sit-ups.
