CrossFit Silos – CrossFit
Weekly Reminders!
Sign up for the Open! Choose Metcon 1 or Metcon 2- not both! Highly recommend the cash out and goat work if you don’t want to do either.
Metcon 1
Metcon (No Measure)
EMOM x 20 min
Min 1: 50 Doubleunders (2x singles)
Min 2: 8-10 Ring pull-ups
Min 3: 18-20 situps
Min 4: 15/13 Assault Bike or Row Cal
ROTATE THROUGH STATIONS
Metcon 2
AMRAP 30: Run-Sit-Squat-Pull (AMRAP – Rounds and Reps)
AMRAP 30:
300m Run (Rx+ 400m Run)
30 Abmat Situps
20 Airsquats
10 Pullups (Rx+ 7 Chest to Bar Pullups)
Cash Out
Metcon (No Measure)
3 Sets:
10/leg SL RDL @ 1×53/35
10 Sumo KB Deadlifts @ 1×53/35
10 KB Deadlift @ 2×53/35 (both heads touch the ground)
10 Alt SEATED Dumbbell Bench Press (50/20)
10 Barbell Bench Press @60%+ 1RM
