01.17.2017

CrossFit Silos – CrossFit

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Weekly Reminders!

Register for the 2017 Crossfit Open here: https://games.crossfit.com/

Weightlifting

Sumo Deadlift (10×1 EMOM)

This is NOT designed to be a 1RM but if you feel it go for it. Every minute on the minute so lay out your plates and GO! Record your heaviest single

Metcon

CF Mainsite 161013 (Time)

10RFT @ 95/65lb- no rack

7 SDLHP

7 Front Squats

7 Push Jerks

Cash Out (Optional/Make Up)

Banded Tricep Extensions (2×30-40)

Triceps Extension with thin Band from rack (unbroken set)

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