CrossFit Silos – CrossFit
Weightlifting
Spend no more than 15 minutes on this.
Close Grip Bench Press
Arms Straight Out for Bench Press
Movement Demo: https://www.youtube.com/watch?v=rSxRiDrYipI
Spend 15 mins working up to a heavy triple
Metcon
Poking Spiders (AMRAP – Reps)
30 min EMOM:
Min 1 = 20 American KBS (53/35)
Min 2 = 10 Burpees (New Open Standard)
Min 3 = MAX Wallballs (20/14)- THIS IS YOUR SCORE
Record the total number of wall balls for your score. No step backs/ups on burpees for Rx.
