CrossFit Silos – CrossFit
This is your warmup. It should take no longer than 10 minutes and should be done light.
4X: KB OH Hold + 10 KB FS (Weight)
4 sets for quality:
:30 Double kettlebell overhead hold. Choose something challenging but something you can do for 30 seconds unbroken
10 Double kettlebell front squats
This should take no more than 15 minutes. Do not sandbag for the wod.
Power Clean + HS Clean
1 Power Clean
1 Hang Squat Clean
Every 90 seconds for 8 sets build to a heavy complex
Note the weight used for the metcon in the notes/comments field under your time.
20RFT: 1PC + 2 Bar Facing Burpees (Time)
1 Power Clean @80% of heaviest complex above
2 Bar Facing Burpees
Your goal should be to complete this workout in LESS THAN 10 MINUTES MAX!
Accessory Work: DB Press, Rows
Alternating EMOM x15:00 AHAP
1: 8 Seated Dummbell Press ~Heavy
2: 8 Bent Over KB Row ~Heavy
3: 8 KB Upright Row ~Heavy