CrossFit Silos – CrossFit
Warm-up
Weightlifting
Back Squat (1 RM in 10 minutes)
Last 1RM as we prep for the next seven weeks of lifting! We’ll use these numbers.
Metcon
Run, Lunge, KB and Burpee (Time)
400M Run
20 Walking Lunge Steps
30 KB Swings 55/35 – RX+ = 72/55
40 Burpees
30 KB Swings
20 Walking Lunge Steps
400M Run
Cash Out
Cash Out Push-ups (Time)
50 Push-ups for TIME! No Worm for guys, chest to floor and full extension. Girls can worm some.
