CrossFit Silos – CrossFit
Warm-up
Weightlifting
Deadlift (1 RM in 12 minutes)
Metcon
Tabata Cardio (2 Rounds for reps)
Tabata Push-ups (4 minutes total)
Followed by a 1 mile run or row
Then on the closest minute, or half minute, start:
Bottom to Bottom Tabata Air Squats:
4 minutes of Air-Squats, where you hold the squat at the bottom for ALL rests.
This is a rep count WOD with your time being posted in notes and in the second custom WOD below.
Move fast for bragging rights, but get as many reps as possible.
RX + = pull-ups and you MUST run.
Score the first round as your Push-ups or Pull-ups, and the second round as your Squats.
RX + = pull-ups instead of push-ups and you must run.
Score each tabata as a separate round.
Metcon (Time)
TOTAL WOD time for above. Not just run/row, the whole thing. Post the lost time after the run/row to notes.
