CrossFit Silos – CrossFit
Warm-up
Weightlifting
Push Press (4 X 6 PP, Restrain the desire to jerk)
Try to use one weight and maintain it. So warm up to that weight.
Metcon
Nicole (corrected) (AMRAP – Reps)
20 Minute AMRAP
400M Run
Max Pull-ups
The objective is as many pull-ups as you can get, you can walk the 400M if you think you will get a higher TOTAL of pull-ups.
I have done this where I have ran AFAP and hit 9 rounds of pull-ups, and done it where I have jogged it for 6 rounds. Both scores were within 3 reps. So pick what fits you best.
A round is without dropping from the pull-up bar. Ring rows will be as hard as possible til failure.
