CrossFit Silos – CrossFit
Warm-up
Weightlifting
Hang Snatch (3 X 3 – escalate to a heavy set)
Metcon
OPEN SEASON 2016 (Time)
30 Wall Balls (20/14)
20 Toes to Bar
10 Jerks 115/75
1 Muscle Up
10 Thrusters 115/75
20 Dead-lifts
30 Box Jumps 24/20
Rest 5 Minutes and repeat
1 Complete Time
be sure to count the rest time too
