01.26.2017

CrossFit Silos – CrossFit

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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

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