12.28.2017

CrossFit Silos – CrossFit

Weightlifting

WATCH THIS DEMO ON THE HIGH HANG SNATCH BEFORE ATTEMPTING: https://youtu.be/EwhbgeesNR8

Hang Snatch (1×1)

Spend 15 minutes working up to a heavy hang snatch. (above the knee)

Metcon

E6MOMX3: Run-Squat-Swing (No Measure)

Every 6 minutes for 3 rounds:

400m run

25 front squats (95/65)

25 Russian kettlebell swings (53/35)

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