01.13.2017

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

Leave a Reply

*

captcha

Please enter the CAPTCHA text