CrossFit Silos – CrossFit
Warm-up
Weightlifting
Push Jerk (Or Split – 5@ 70, 5 @ 80, 10 @ 80)
Metcon
DL,Row, S2O Sprint (Time)
30 DL – 185/135#
Row 30/25 Calories
30 Shoulder to Overhead 135#/95#
prefer you stay at this weight and push to get through vs dropping weight if possible.
12 Minute Time Cap
Cash Out
Cash Out Burpee Pull-up (Time)
25 Burpee Pull-ups for time.
Can use the jump for the momentum.
RX + chest to bar
