CrossFit Silos – CrossFit
THE GOAL TODAY IS TO TEST YOUR WL, TRAIN CONDITIONING AND HAVE FUN WITH FRIENDLY COMPETITION.
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.
There is a 15 minute time CAP on this workout.
200 Russian KBS AHAP (70/53)
10/8 cal row or bike penalty each drop.
Post loads and times to comments.
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