CrossFit Silos – CrossFit
Warm-up
Metcon
Partners in Pain (Time)
Partner up and divide work as desired but in order besides the rope climbs.
Hold a plate over head for 400M Run Pass back and forth as often as needed, but always held overhead. 45#25#
30 Atomic sit-ups
40 Alternating Overhead Lunges (with plate)
30 Squats with plate held at chest
40 Double Unders
30 Burpee Pull-ups (jump with momentum)
40 Box Jumps 24/20
Accomplish 10 rope climbs per team during WOD.
