CrossFit Silos – CrossFit
Weightlifting
Barbell Complex: 5 Snatch Grip PP + 1 OHS @55X0 (4×1)
Athletes will perform the following complex 4 times:
-5 Snatch Grip Push Press + 1 OHS (5 seconds down + 5 seconds in hole) Tempo @55X0
Record heaviest set
Metcon
8 AMRAP PP + FR Lunges (AMRAP – Rounds and Reps)
2-4-6-8-10-12 . . . . (NO RACK)
Push Press (95/65)
Front Rack Lunges (95/65)
* Every time the bar is dropped perform 6 Burpees. RESTING THE BAR ON YOUR BACK IS NOT ALLOWED*
Cash Out
50m Backwards Sled Pull (5×1 @ 50 meters)
5x50m (Heavy)
– rest no more than 3 mins b/t sets-
Record your heaviest 50 meter pull
