CrossFit Silos – CrossFit
Warm-up
Weightlifting
Bench Press (3 X 10 – pick a weight and stay there.)
Metcon
Push-ups and Dead-lifts (Time)
RX – 255/155, RX+ – 315/185
21 Push-ups – 3 Dead-lifts
18 PU – 6 DL
15 PU – 9 DL
12 PU – 12 DL
9 PU – 15 DL
6 PU – 18 DL
3 PU – 21 DL
500M Row
