10.03.2017

CrossFit Silos – CrossFit

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Weightlifting

Front Squat (5-4-3-2-1)

5×60%, 4×65%, 3×70%, 2×80%, 1×90% 1×100%

Metcon

If you cannot finish all 40 reps in under 10 minutes please consider scaling the load.

40 Squat Cleans For Time (Time)

10 minute time CAP!

40 Squat Cleans For Time (135/95)

Metcon

8 min AMRAP WB *15 Situps each break (AMRAP – Reps)

AMRAP 8: Wallballs (20/14)

*15 Abmat sit-ups after each break (Weighted Abmat Situps (20/14)

The total number of wall balls performed is your score. Do not include the situps in your total rep score.

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