CrossFit Silos – CrossFit
Warm-up
Metcon
9am is The Revenant
10am is “Foundations”
The Revenant (Partner) (Time)
Partner Up (switch as often as desired)
14 Rounds of:
8 Bear Complex (1 time through per rep)
6 KB Man Makers
4 GHD Sit-ups
RX = 115/75 25/18
RX+ = 135/95, 35/25, GHD w/wallball 20/14
Man Makers –
https://www.youtube.com/watch?v=iMNnvhg1JcM
Foundations Partner (Time)
Building on the Squat
Partner Up
For Time:
16 Rounds (switch every set)
12 Med Ball Squat Cleans 20/14
10 Push-ups
8 Burpees
6 Sit-ups
4 Jump Over Wall Ball
