2.17.2018

CrossFit Silos – CrossFit

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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.

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