CrossFit Silos – CrossFit
Warm-up
Weightlifting
Snatch Grip Deadlift (3X3 with pause below kneecap – up 5%)
Metcon
“Hell”-en (Time)
800M Run
21 KBS 55/35
12 Pull-ups
800M Run
42 KBS
24 Pull-ups
RX + adds third round
800M Run
63 KBS
36 Pull-ups
Should not take more than 25 minutes for someone doing RX+, otherwise just do the RX and do it better, harder, faster.
