3.15.2018

CrossFit Silos – CrossFit

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Weightlifting

Curtis P (1×3)

*1 rep “Curtis P” = Hang Squat Clean + Lunge R + Lunge L + Push Press

Power cleans are not considered Rx.
Spend 20 minutes working up to a heavy triple. A triple = 3 reps

Metcon

Metcon (Time)

4RFT @ 135/95 (NO RACKS)

10 SDLHP

8 Front Squats

6 S2O

Active Recovery

If you plan to do the OPEN workout tomorrow, active recovery is your best bet.

Active Recovery 2018 v2 (No Measure)

32 min AMRAP:

20/15 Calorie Row

20 Abmat Sit ups

20 yrd. Forward Bear Crawl

20 yrd. Backward Bear Crawl

Run 400m

:30 Clean Grip Dead Hang

:30 Bottom of Squat Hold

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