06.02.2017

CrossFit Silos – CrossFit

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Warm-up

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
With a 6 minute clock:

Perform 3 max effort

Double Under attempts. Attempt ends on tripping up. Score is best attempt.

Metcon 1

SOLO WOD

2x Clean-FS Complex (1×1)

Spend no more than 15 minutes working up to a heavy complex:

1 Hang Power Clean

1 Power Clean

5 Front Squats

.

Score is heaviest complex. Must be done unbroken to count as Rx.

Rest 5 minutes then move straight into WOD 2 with a partner.

Metcon 2

PARTNER WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 w/ a Partner

Partner A:

Row 250/200m (5 reps per 50 meters)

8 Overhead Squats* (115/75)

Partner B: Rest

-Switch-

*Okay to take OHS from the Rack*

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