4.24.2018

CrossFit Silos – CrossFit

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Warm-up

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.

Metcon

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)

200m Run

Cash Out

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.

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