CrossFit Silos – CrossFit
Weightlifting starts tonight- PLAN ACCORDINGLY!
Back Squat (3X5)
REST 5 mins between EMOMs
10 EMOM 3 BS (Weight)
Every minute on the minute for 10 minutes perform 3 backsquats at the heaviest weight recorded for today’s 3×5 BS lifts. If athletes go lighter than prescribed they should not mark Rx.
16 EMOM Core + Row (AMRAP – Reps)
Even Min: 45 sec of any core movement (athlete’s choice)
Odd Min: Row 7/5 calories
Record the total number of situps for the even rounds as your score. Note the movement in the comment section.
If you don’t understand what a core movement is please ask a coach.