CrossFit Silos – CrossFit
Warm-up
Quick and complete, the WOD will take you the balance of the class! Be wise, 40 Minute CAP (should not take that long).
Metcon
The Any Order Chipper (Time)
Perform in any order, and with any level of division (not a true chipper).
3k/2.5k Total Row
100 Hollow Rocks
80 KB Swings RX = 35/25 RX+ = 55/35
60 KB Goblet Squats
40 Walking Lunges (OH Single Arm KB)
20 Pull-ups
***Row – no less than 500M at a time***
Cool Down
Stretch Out!
