4.12.2018

CrossFit Silos – CrossFit

View Public Whiteboard

Weightlifting

HPS-Snatch Balance-OHS (1×1)

Spend 20 mins working up to a heavy complex:

1 Hang Power Snatch

1 Snatch Balance

1 Overhead Squat

Record your heaviest complex for your score.

Cash In

Coach will give you your time. Go straight from the 2x200m walking lunge into the 800m run. There is no rest between 400m lunge and the AMRAP below. Run a single 800m then do MAX OHS from the floor.

400m lunge (Time)

400 meter walking lunge for time. Do this in 2x200m increments

Metcon

Coach will give you your time. Go straight from the 400m walking lunge into the 800m run. There is no rest between 400m lunge and the AMRAP below. Run a single 800m then do MAX OHS from the floor.

Metcon (AMRAP – Reps)

7 min AMRAP (NO RACKS)

Run 800m

MAX Overhead Squats (115/75)

Leave a Reply

*

captcha

Please enter the CAPTCHA text