CrossFit Silos – CrossFit


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

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