02.15.2017

CrossFit Silos – CrossFit

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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!

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