CrossFit Silos – CrossFit
Dead Man Carry (Weight)
Complete 4 rounds for quality:
5 Suitcase Deadlifts – Left (AHAP)
50′ Suitcase Carry – Left
5 Suitcase Deadlifts – Right
50′ Suitcase Carry – Right
100′ Walking Lunge (no weight)
Suitcase deadlift movement demo: https://youtu.be/FSAhSuPEfPU
Use the same weight across the board. No warmup rounds.
Spend 10 mins warming up to your working weight in the workout.
JUMANJI II (Time)
4 Rounds for Time:
5 Power Snatch (115/75)
10 OHS (115/75)
15 Burpees (2018 Open standard)
Please do not record performance under this metcon. Please use the add performance feature to record your score for the bike. It is under metcon- “Cash Out: Assault Bike Max Cal 3x:30”
3x 30 sec Assault Bike Sprints (3 Rounds for time)
3 sets: :30 sec Assault Bike max calories
Rest 2 min between sets.