Main – CrossFit
Warm-up
CFSilos 2015 – 1 (No Measure)
Row 200M
50 Singles
Spiderman stretching each hip as much as you can
10 Burpees
10 Ring Rows
Butt Kickers
10 PVC Jerks
10 PVC Cleans
Calf Stretch
Shoulder Mobility with the band
10 Push-ups
Weightlifting
Push Press (Push Press – 5,4,3 )
Metcon
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Box Steps are considered RX
Cash Out
Metcon (AMRAP – Reps)
l sit on the parallettes –
for time – each second is a rep
