CrossFit Silos – CrossFit
Warm-up
Metcon
CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
http://games.crossfit.com/workouts/the-open/2016#tabs-1
click for all workout descriptions.
If you are hoping to be judged, please plan to do this WOD at any point in a class, as we do not know how many people we can fit at one time.
Weightlifting
Once you do the WOD, if there is opportunity, work on your Overhead Squat. Work large sets.
