CrossFit Silos – CrossFit
Weightlifting
EMOM x10 mins: 4 Backsquats + 1 BTN Split Jerk
Each minute perform 4 backsquat and 1 behind the neck SPLIT JERK. Increase weight each set and record your heaviest set.
Metcon 1
There is a 35 minute cap for this workout.
Metcon (2 Rounds for time)
ROUND 1: 2 sets for time:
50/40 Cal Row
50 Lateral Burpees Over The Rower
Rest 5 minutes then…
ROUND 2: 3 sets for time:
400m Run
50 DoubleUnders* (3x singles)
every-time you break 10 wall balls (20/14) and pick up where you left off
