CrossFit Silos – CrossFit


Tabata Barbell for REPS! (4 Rounds for reps)

With a 17 minute running clock:

R1- Tabata deadlift, 185/135 (CLEAN GRIP ONLY)

R2- Tabata hang power clean, 135/95

R3- Tabata front squat, 95/65 (FROM RACK)

R4- Tabata push press, 65/35 (FROM RACK)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals- 4 total minutes per round. Rest one minute between rounds. Post total reps per round (4 total) from all 32 intervals.

Cash Out

Metcon (AMRAP – Rounds)

4 sets for quality:

10 man-makers (50/35) https://www.youtube.com/watch?v=iMNnvhg1JcM

15 Russian KBS 70/53 (or something heavy you can do in 1-2 sets)

*Rest 2:00 between rounds

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