CrossFit Silos – CrossFit
Warm-up
Metcon
Partner Filth (Time)
This is a partner WOD – you will attack each group of fifty with two options – either you split every other 5 reps, or you split the round 25/25. You can decide before you get to each round, but once you decide, no changes.
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions – perform standing good mornings, no weight.
50 Wall ball shots, 20#
50 Burpees
50 Double unders
