4.10.2018

CrossFit Silos – CrossFit

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Weightlifting

Spend no more than 20 mins on the weightlifting below.

1 Front Squat + 2 Jerks (6×3)

1 set every 90 seconds for 6 sets
From the rack. Record your heaviest set of 3. Jerks can be power, push or split

Metcon

Spend time warming up for the thrusters

Freestyle Fran (Time)

45 reps of each for time:


Thrusters 95/65

Pull-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

Cash Out

50 Slam Balls for Time (Time)

Men use 30lb ball and women use the 20lb ball. Make sure to get full extension of the knee-hip AND ARMS on every rep. Movement Demo: https://youtu.be/ePo39a3mSfk

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