CrossFit Silos – CrossFit
The Other Total (Total Weight)
Clean
Bench Press
Overhead Squat
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt. Score is the total of max effort on all three lifts.
Cash Out (Optional/Make Up)
10 AMRAP HS/Squat/Knee Raise/Chin Over Bar HOLD (AMRAP – Rounds and Reps)
With a 10 MIN running clock perform as many rounds as possible of:
30 SEC HANDSTAND HOLD (Scale up to: Alternating Shoulder taps)
30 SEC CHIN OVER BAR HOLD (Do NOT reach UP with your chin- keep your head neutral)
30 SEC BOTTOM SQUAT HOLD
30 SEC HANGING KNEE RAISE (Scale up to: L-sit hold)
*If you break the 30 sec hold pickup where you left off to accumulate the total 30 seconds.
Each 30 second hold counts as 1 rep. Your score is the total rounds and reps performed in the 10 minute period.
CHALK UP!
