4.19.2018

CrossFit Silos – CrossFit

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Weightlifting

Work up to a heavy single for the day in 5 SETS OR LESS! This should take no more than 15 minutes. Rest no more than 2 mins between heavy singles

Back Squat (5×1)

Work up to a heavy single for the day in 5 sets or less

Metcon

Everyone must rest exactly 5 mins after each round.

Seeing Red (3 Rounds for time)

R1: For Time:

30 Squat Clean & Jerks (95/65) (Rx+ 135/95) + 1 mile run

{REST 5 MINS}

R2: For Time:

25 Squat Clean & Jerks (95/65) (Rx+ 135/95) + 800 meter run

{REST 5 MINS}

R3: For Time:

20 Squat Clean & Jerks (95/65) (Rx+ 135/95) + 400 meter run

*Athletes must rest at least 5 minutes between each round.

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