CrossFit Silos – CrossFit
Weightlifting
Spend 10 mins warming up before you start the 20 min running clock.
Overhead Squat (6×3)
Spend 20 minutes working up to a heavy set of 3 OHS in 6 sets or less.
Metcon
Metcon (Weight)
20 min EMOM:
1 Clean & Jerk
2 Overhead Squats
3 Push Jerks
Score: Weight used across all sets. Goal is to use 70% of your 1RM clean and jerk for the complex.
Every minute on the minute perform 1 C&J then 2 OHS then 3 Push Jerks. This is NOT an alternating EMOM.
Please use the same weight for the entire workout.
