5.17.2018

CrossFit Silos – CrossFit

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Weightlifting

Spend 20 mins working up to a heavy set of 5 OHS.

Overhead Squat (1×5)

Metcon

Big Guns (Time)

10 of each, then 9, then 8, 7, down to 1 of each:

KB Deadlifts

KB Thrusters

Double Russian KB Swings: https://youtu.be/Tr4yzNiqOWY

Rx: 2×44/25 Rx+ 2×53/35

Cash Out

7 MIN TIME CAP FOR “RX”

120 For Time (Time)

For Time: 7 MIN TIME CAP

40 GHD Sit-Ups (PARALLEL ONLY- NO TOUCH FLOOR)

40 AbMat Sit-Ups

20 GHD Sit-Ups (PARALLEL ONLY- NO TOUCH FLOOR)

20 ABMat Sit-Ups

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