CrossFit Silos – CrossFit
Warm-up
Weightlifting
Front Squat (3 X 3 – push for that heavy set)
Metcon
Metcon (Time)
50 Reps of each of the following 5 movements, Partition however you like.
Push-ups
Sit-ups
Box Jumps 24/20
Dead-lifts – 225/155
Shoulder to Overhead 115/75
you get only ONE barbell
Plan appropriately.
Happy Birthday Danny!
Cash Out
Cash Out Wall Balls (Time)
30 Wall Balls For Time
20/14
