CrossFit Silos – CrossFit
Warm-up
CFSilos 2015 – 2 (No Measure)
10 Jumping Jacks
10 Squat Jumps
10 Burpees
Batman – 1 minute
Samson – 30 seconds per side
Shoulder Mobility with BAND
10 PVC OHS
10 Split Jerks PVC
10 Hang Squat Cleans PVC
Weightlifting
Squat Clean (4 X 5, elevate each round, touch n go)
Metcon
Biloxi Blues ’13 – 12 minute AMRAP (AMRAP – Rounds and Reps)
12 Minute AMRAP
6 Jerks (155/115 – must take from the ground)
50′ Overhead Walking Lunge
12 Pistols (sub 24 air squats)
Metcon
Cash Out Burpee Pull-up (Time)
25 Burpee Pull-ups for time.
Can use the jump for the momentum.
RX + chest to bar
