CrossFit Silos – CrossFit
Weightlifting
Shoulder Press (5 EMOM 5 mins, press at 75% of 1RM)
You get the whole minute, re-rack if needed.
Metcon
12 Days are coming (Time)
3x through –
12 Toes to Bar, 11 Dead-lift 185/135, 10 Double Unders, 9 Push-ups, 8 GHD Extensions, 7 Pull-ups, 6 Wall Balls 20/10, 5 Cleans 135/85, 4 Rope Climbs. One barbell.
RX + = clean 185/135
Share the rope every other climb if someone is waiting, be fast on the GHD.
