05.26.2017

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

View Public Whiteboard

Warm-up

Snatch PP-OHS-SOTTS (1+1+3×3)

snatch push press + ohs + snatch sotts press: 1+1+3 x 3 sets.

Metcon

“Wolfthorne” (Time)

3 RFT: (20 min cap)

4 squat snatches (115/75)

RX+ 135/95 Power Snatch to OHS acceptable for Rx

5 overhead Squats (115/75)

RX+ 135/95

6 clean and jerks (115/75)

RX+ 135/95

7 thrusters (115/75)

RX+ 135/95

18 burpees over the bar

1 min rest

Your score includes your rest time.

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