CrossFit Silos – CrossFit
Warm-up
Metcon
2015 CF Games – Murph DL Partner (Time)
Teams of 2, While One is running 400M, the other has to move through a ladder of Dead-lifts, start with 5 lifts at 135/95, 10 lifts at 225/135, 15 lifts at 275/165
Once both members are in the gym and lifts and run are done, begin taking turns accomplishing
100 pull-ups, once they are complete, 200 push-ups, and once those are complete,
300 squats
Once done, together they will do 5 Dead-lifts at 275/165, 10 dead-lifts at 225/135, 15 dead-lifts at 135/95
Time is called at the last dead-lift.
Partners can work at the same time, and the runner can help when they get back on the DL’s.
Scale load as needed – this is your WOD to get you all sorts of sore for the weekend and then you’ll be totally cool for next weeks OPEN!
