Announcements
Cardio Flex with Tammy Dennard – Included with your membership, or stand alone memberships available for $80/month.
Tuesday and Thursday at 10:30am, and possibly 12:30pm as well… if the demand is there.
CrossFit Silos – CrossFit
Weightlifting
The squat total should be done in the order below. OHS then FS then BS
Squat Total (Total Weight)
Metcon
Heavy Midline Cash Out (Weight)
3 Rounds, NOT for time
30 GHD Situps (to parallel okay for Rx)
15 Deadlifts (AHAFA)
The load for the deadlifts should be as heavy as form allows you to do at least 5 unbroken reps each set with near perfect form.
Record the deadlift load as your score.
