08.19.2017

CrossFit Silos – CrossFit

View Public Whiteboard

Weightlifting

CASH IN: Partners will have 15 minutes to get a Bear Complex Total. Record your heaviest set for your combined score. Rest 5 minutes (CLEAN UP YOUR BARS) before starting the workout.

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Push or Split Jerk okay for Rx once heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Partner “Hansen”

30 minute AMRAP:

30 American Kettlebell Swings (53/35) (Rx+: 70/53)

30 Athletic Burpees (no chest touch) Rx+ Regular Burpees

30 Med Ball Sit ups (20/14) (Rx+: GHD situps)

Only 1 person working at a time!

Leave a Reply

*

captcha

Please enter the CAPTCHA text