CrossFit Silos – CrossFit
Warm-up
Metcon
Burpee Broad Jump (KB Snatch) (AMRAP – Rounds and Reps)
18 Minute AMRAP :
12 toes to Bar
24′ burpee broad jump (6 sets of mats)
12 Wall Ball Squat Cleans (20# for everyone)
24′ burpee broad jump
12 KB Snatch (left arm – 35/18 R+ 53/35), 24′ Burpee Broad Jump
12 KB Snatch right arm
24′ Burpee Broad Jump
Count broad jump as 2 reps for last round (1 rep per 12′)
Cash Out
Continuous Pull-ups (AMRAP – Rounds and Reps)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
