CrossFit Silos – CrossFit
Weightlifting
Do the E2MOM then move straight into the max rep BS @ 80%
Back Squat (E2MOMX10 mins)
Every 2 minutes, for 10 minutes (5 sets):
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
Record your heaviest single
Back Squat (1 x Max Reps @ 80%)
One set of Back Squats x Max Unbroken Reps @ 80%. Make sure to note the weight you use in the comments field.
Metcon
Metcon (2 Rounds for reps)
For Max Reps:
With a 4-minute running clock:
300 Meter Run (Rx+ 400 Meter Run)
15 Total KB Thrusters 2×35/18lb (Rx+2×44/25)
Max Doubleunders in remaining time
{Rest 4 minutes}
REPEAT!
This workout contains 8 mins of work (2, Four Minute Rounds) and 4 mins of rest. Your score is the total number of doubleunders performed in both sets.
