CrossFit Silos – CrossFit
Warm-up
Weightlifting
Death by Pull-ups (AMRAP – Rounds and Reps)
First minute perform 1 pull-ups, 2 minute perform 2, and continue adding 1 pull-up per minute on the minute until you can do no more. Record the round and reps complete :
(I did 12 pull-ups in the 12th minute, but only 10 in the 13th = 12 rounds and 10 reps)
Metcon
Row – Hand Release Push-up (4 Rounds for reps)
4 Rounds –
2 minutes to accomplish:
200M Row
Max Hand Release Push-ups
Score is the Push-up rep count, must lift both hands off the ground at the bottom of every push-up. Coming out in the “worm” is acceptable.
Rest 2 minutes between rounds.
