CrossFit Silos – CrossFit
Metcon 1
15 min time cap- this is a partner workout
Metcon (Time)
3 Rounds For Time:
3 Deadlifts 235/155 (Rx+ 275/185)
20 HR Pushups (Rx+: 20 HSPU)
40/35 Cal Row
Partition reps as you like.
Metcon 2
20 min cap
Metcon (Time)
30-20-10
Front Rack Walking Lunges (53/35)
Goblet Squats (53/35)
*After each set- both partners complete 1 round of “DT” @ 135/95
1 Round of DT = @ 135/95 OR (Rx+: 155/105)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Partition reps as you like.
Goat/Free
If there is extra time left at the end of class please spend it working on a weakness in preparation for the open.
