CrossFit Silos – CrossFit
Warm-up
Weightlifting
Back Squat (5 @ 70, 5 @ 80, 10 @ 85)
Metcon
20 Minute AMRAP of FUN (4 Rounds for reps)
20 Minute AMRAP –
for the first 5 minutes perform reps of Cindy – (5 pull-ups, 10 push-ups, 15 squats)
for the next 5 minutes perform a Dead-Lift AMRAP at 70% of 1RM (watch your back),
for the next 5 minutes – Wall Ball AMRAP 20#/14#,
for the last 5 minutes Row for Calories
Each segment is scored independently
