CrossFit Silos – CrossFit
I AM CrossFit II (No Measure)
10 Lunges (with Stretch)
10 Wall Balls
Bench Press (Bench Press 3, Warmup, 75% x 5, 85% x 3, 95% X 1)
5,000# Overhead Anyhow with Row (Time)
5000#/3500# Overhead Anyhow
Set one bar weight, no changing. You can snatch or clean and jerk interchangeably.
Every even minute, on the minute (including the start of the WOD) – ROW 200/150M
Record time, and total distance rowed in notes.
RX + = 7,000/5,000
1 minute sit-ups (AMRAP – Reps)
1 Minute AMRAP Sit-ups
Be sure to touch the ground behind your head, and pass your torso through the plane of your hips and shoulders to count.