CrossFit Silos – CrossFit
Want to get strong? Don’t bring a scalpel – bring a meat cleaver! Big movements = Big results
Clean Complex: Clean-FS-HSC
Athletes have 20 minutes to complete one heavy complex:
1 Squat Clean
1 Front Squat
1 Hang Squat Clean
Athletes will choose to Row OR Run today. You can run the 300m loop twice or run 1×400 + 1×200 your choice.
Metcon (3 Rounds for reps)
Every 5 mins x 3 sets:
1000/850m Row OR …
600m Run (400m+200m)
then AMRAP C2B Pullups (RX+ Ring or Bar Muscle Ups)
Score: Total C2B or Bar or Ring MU each round
NO REST BETWEEN ROUNDS
Spend this time working on your biggest weakness. If you don’t know what you need to work on please ask a coach. Don’t take this opportunity to leave class early.