08.18.2017

CrossFit Silos – CrossFit

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Weightlifting

EMOMX8: 1 Strict Press + 3 Push Press (Weight)

Every Minute on the Minute for 8 mins:

1 Strict Press + 3 Push Press (from the rack)

Increase load each set if you can. Record your heaviest complex.

Metcon

“Lightweight” Linda (Time)

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

KB Deadlifts (53/35) Rx+ 70/53

Floor press 95/65 (Rx+ 115/75)

Med Ball Squat Clean to Wall Ball (20/14)

*100m med ball run between each set (10 total)
Med Ball Squat Clean to Wall Ball Movement Demo: https://www.youtube.com/watch?v=MradxlANMcc

Cash Out

Metcon (Time)

25 atomic situps for time

*EMOM 3 burpees to a 35/15lb plate

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