CrossFit Silos – CrossFit
Weightlifting
Tempo Bench Press (4×10 @31×1 )
4 sets of 10 @31×1 Rest only 90 seconds between sets. Increase weight each set. Record heaviest set of 10.
Work with a partner to make sure you are following the correct tempo.
Metcon
3RFT Step Up-Muscle Up-HSPU (Time)
3 Rounds for Time:
-20 Alternating Front Rack Step Ups (95/65lb) 20″
-4 Ring Muscle Ups
-7 HSPU
Cash Out
Band Face Pulls (No Measure)
100 Band Face Pulls- Blue band (Men); Purple Band (Women)
Movement Demo: https://www.youtube.com/watch?v=IndIttUTNMU
