03.27.2017

CrossFit Silos – CrossFit

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Metcon

400m Run (Time)

Max Effort 400m Run
Rest exactly 2 minutes then start the workout below

10-1: Clean-Press-Squat-Burpee (Weight)

10-9-8-7-6-5-4-3-2-1

-Squat Clean

-Hang Power Clean

-Push Jerk/Press

-Front Squat

-Burpees to plate (Rx+: Burpee Pullups

Use a weight that you don’t have to break up sets often. No racks. Record a single weight for your score. If you switch weights mid-workout record the average weight used as your score. Your goal is to use the same weight for all 10 sets.

Cash Out

Weighted Back Extensions (GHD) (3×20)

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