11.20.2017

CrossFit Silos – CrossFit

Warm-up

Metcon (No Measure)

3 Rounds for Quality:

10 Step-Ups (20″), right leg, with 35/15 plate

10 Step-Ups (20″), left leg, with 35/15 plate

10 Squat Jumps holding 35/15 plate

Weightlifting

Pick a weight that you can do at least 10 reps unbroken with solid form.

Death by Push Press 95/65 (Rx+115/75) (AMRAP – Rounds)

Death by Push Press 96/65 (Rx+115/75)

*With a running clock, perform 1 push press on the 1st min, 2 on the 2nd min and so on until you cannot complete the required amount of push presses within the minute. Once you’re out, cheer on everyone else 🙂

Score = Total number of reps. If you fail to perform the prescribed number of reps for that minute it does NOT COUNT.

Metcon

15-20 min time cap

Metcon (Time)

For Time:

2000/1500m Row

150 Double Unders

5 Rounds of Cindy

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