2.27.2017

CrossFit Silos – CrossFit

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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.

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