CrossFit Silos – CrossFit
If you didn’t do CFT, then do that with short metcon, ortherwise pull-ups with Badger (Hero)
The CrossFit Total (Total Weight)
Weighted Pull-ups (5,3,1 – Record heavy single (or chin over holds))
CrossFit Games 2008 Deadlift Burpee (Time)
5 DL (275#/185#)
10 burpees jump overs
BONUS – 1 mile run for time
Do only 3 rounds if you cannot do this in 3 minutes. No run.
Three Rounds for time of:
30 Cleans, 95#
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
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