02.22.2017

CrossFit Silos – CrossFit

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Weekly Reminders!

“The best way out is always through.” Robert Frost

Weightlifting

4x 20 KB Press-OHS (4×20)

4 Sets: single arm work!

5 KB Press L

5 KB Overhead Squat L

5 KB Press R

5 KB Overhead Squat R

2X 7 AMRAP: Burpees-KBS for Reps (2 Rounds for reps)

AMRAP 7 minutes of:

7 Burpees

7 American Kettlebell Swings

Rx: 53/35; Rx+: 70/53

*Rest 7 minutes & REPEAT above.

Record your score for Round 1 and Round 2 based on the total number of reps performed in 7 minutes.

Metcon

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