CrossFit Silos – CrossFit
Warm-up
Weightlifting
Weighted Pull-ups (1RM)
Bent Over Row (3 X 10 – Heavy, WIDE GRIP)
Keep increasing load. This is your FUTURE pull-ups happening here!
Metcon
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Just like the OPEN, record your times of completion for each – DL, WB, ROW, HSPU. Post in notes.
RX = head at height of hands, so if you abmat, you need two 25# plates on either side for height.
