CrossFit Silos – CrossFit
Warm-up
Gymnastics
Handstand Walk (spend 10 minutes on this)
Metcon
Chipper 80 NEW (Time)
80 Double Unders
70 Sit-ups
60 KBS 55/35
50 Wall Balls 20/14
40 Box Jumps/steps 24/20
30 Pull-ups
20 1 Hand KB Overhand Walking Lunge Steps
10 Bar Muscle-ups
(sub (not RX) 10 chest to bar and 10 ring dips)
15 Minute Time CAP
Cash Out
10 Minute Cindy Improvement Plan (AMRAP – Reps)
3 Rounds –
1 Minute Max Push-ups
1 Minute Max Squats
2 Minute Rest
Record total reps, divide them in notes.
If you are going to be here tomorrow, skip the cash out.
