CrossFit Silos – CrossFit
Warm-up
Weightlifting
Back Squat (Tabata – BW to 2x BW if possible)
Use as much weight as you can up to 2x bodyweight, but you CANNOT re-rack
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
6 Minute Rest then – either:
1. Do Annie again or
2. Do cash out A or cash out B
a. 50 Double Unders and 50 GHD’s
b. 30 GHD Sit-ups for time
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Cash Out GHD Annie Style (Time)
50 Double Unders and 50 GHD’s for time
Cash Out GHD (Time)
30 GHD Sit-ups for time
