CrossFit Silos – CrossFit

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“Raise the Roof” (Time)

21-15-9 reps for time of:

Strict Press (95/65)* Rx+ 105/75 (from the racks!)

*Each time you break on Strict Press, perform a 200m med ball (20/14) run penalty.*

Cash Out

Metcon (Weight)

5 Rounds:

10 KB Front Squats

10 KB Standing OH Press

10 Double KB Russian Swings

Pick a weight that is challenging but allows you to go unbroken for 10 reps on each movement. Rx “recommended” is Two 44/25 kettlebells. Use the same weight on all 3 movements

Active Recovery

If you are doing the Open tomorrow considering doing this active recovery below.

Active Recovery 2018 v3 (No Measure)

30 min AMRAP:

100 single unders

150m (75m per hand) Single Arm Farmer Carry 70/53

20 Lateral Box Step up and over (20)

10 Evil Wheels

20 GHD Hip Extensions*

:30 Bottom of Squat HOLD

:30 Supinated Dead Hang Hold

Assault Bike 20/15 cal

*scale to banded good mornings

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