CrossFit Silos – CrossFit
Metcon 1
Metcon (Time)
21-18-15-12-9-6-3
Alternating DB Snatch (2×50/35)
DB Hang squat clean (2×50/35)
Metcon 2
12 Days of Christmas (AMRAP – Reps)
1 Hang squat clean
2 Hang power clean
3 Thrusters
4 Pull ups
5 Toes To Bar
6 Wall balls (20/14#)
7 GHD (sub situps)
8 Burpees
9 DUs (3:1 Singles)
10 Deadlifts
11 Shoulder to Overhead
12 Overhead Lunge Steps
– No CUT-OFF THIS YEAR!
– pick a load you like, 135#/95# will click RX+ everything else is RX (if you are pushing yourself)
