CrossFit Silos – CrossFit
Warm-up
Weightlifting
Squat Clean (5@70, 5@80, 10@85)
Stop at a failed touch n go clean (take enough time to regrip only)
Metcon
4 Rounds Run Box (4 Rounds for reps)
4 Rounds –
3 Minute Clock
Run 400M then Box Jump Overs for reps 24/20
RX you can jump on the box then off, NO STEP UPS.
Scaled option is run 200M then box step overs.
3 min rest
RX Plus, Jump completely over. No reps count that touch the top of the box.
Cash Out
Metcon (Time)
Happy Birthday Courtney! 37 GHD Sit-ups for TIME!
