CrossFit Silos – CrossFit
Weightlifting
Clean Complex: 1PC-2HC-3FS
Spend 15-20 mins working up to a max load for the complex below:
1 Power Clean
2 Hang Cleans (Squat or Power OK)
3 Front Squats
Metcon
25 minute time cap!
Metcon (Time)
4 rounds for time:
15 GHD Situps (touch floor Rx today)
30 Thrusters (65/45)
45 Doubleunders*
For those that don’t have double-unders, 10-12 “attempts” per 45 reps or per set). This is your opportunity to practice
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should do abMat sit-ups. Reduce the load on the thrusters so you can do them in 2 sets or less.
