CrossFit Silos – CrossFit
Warm-up
Weightlifting
Deadlift (Tabata deadlifts at bodyweight)
score lowest number of reps in the 8 rounds
Metcon
Interval Ups (AMRAP – Rounds and Reps)
300/200M Row
30 Wall Balls
15 Hollow Rocks
5 Turkish Get Ups 35/25
1 Rope Climb
R+ = 1 muscle up after the rope climb Rest 2 minutes
AMRAP in 30 minutes (row counts as 1 rep for last round)
Cool Down
If you don’t foam roll, coach is going to punish you with burpees
