CrossFit Silos – CrossFit
Warm-up
Weightlifting
Clean Pull (4 X 3 – increase each time, methodical movement)
Metcon
Box Jumps and V-Ups with R+ (Time)
21-15-9
Box Jumps 24/20
V-Ups (touch feet for RX)
Run 400M after each round, so end on a run.
RX + = GHD and 30/24 JUMPS not Steps for R+
Cash Out
Muscle-ups (attempts at max reps)
These are rings
