Main – CrossFit
CFSilos 2015 – 2 (No Measure)
10 Jumping Jacks
10 Squat Jumps
Batman – 1 minute
Samson – 30 seconds per side
Shoulder Mobility with BAND
10 PVC OHS
10 Split Jerks PVC
10 Hang Squat Cleans PVC
Weighted Pull-ups (5 X 3 – stay the same all the way through)
Bent Over Row (5 X 3 if no pull-ups)
Karena (World Wide WOD Gym Resolutions) (Weight)
5 Minute Time Cap
60 Sit-ups as a BUY IN (these do not count towards score)
Wall Ball AMRAP scoring total weight.
Pick whatever weight ball you want, and multiple by reps for load.
10′ line cleared for men, 8′ line cleared for women.
50 Ball Slams for time
Use the slam balls to throw hard at the ground, pick up repeat. Pick whatever weight you feel comfortable with.