CrossFit Silos – CrossFit
Warm-up
Metcon
Grip Less Partner (Time)
Partner up, you will start with four rounds (alter athlete each round)
Back squat 12 reps (135/95)
Push-up 10 reps
Sit up 8 reps
Front squat 6 reps
Once four rounds are complete: Run 800m together
100 walking lunge steps (divide as needed)
400 m run together
50 lunges
200 m run
25 lunges
Finish your WOD with one round each of the Squat, Push-up, Sit-up, Squat round.
