06.15.2017

CrossFit Silos – CrossFit

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THE GOAL

THE GOAL TODAY IS TO TEST YOUR WL, TRAIN CONDITIONING AND HAVE FUN WITH FRIENDLY COMPETITION.

Weightlifting

Spend 15 minutes building up to a heavy triple squat clean.

Squat Clean (4×3)

Record your heaviest triple. Record your heaviest triple. NO POWER CLEANS. If you power clean add performance separately to track accurately.

Metcon 1

There is a 15 minute time CAP on this workout.

Metcon (Time)

200 Russian KBS AHAP (70/53)

10/8 cal row or bike penalty each drop.

Post loads and times to comments.

Metcon 2

Metcon (AMRAP – Reps)

In teams of 3, with one partner per station, complete as many Dumbbell Man-Makers as possible in 12 minutes of:

Station 1 – 400 Meter Run (P1)

Station 2 – Dumbbell Man-Makers (P2)

Station 3 – Rest (P3)

Pick a weight that works best for your combined team. If there is an Rx weight it is 2×35/2×20

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