5.2.2018

CrossFit Silos – CrossFit

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Weightlifting

Spend 10 mins warming up for the 30 min EMOM

15x: 3 DL-2 Cleans (AHAP) (Weight)

Every 2 mins x 30 min (As Heavy As Possible)

3 Deadlifts (NO DROPS FROM THE TOP)

2 Cleans (Rx+ 2 Cleans + 1 Split/Power or Push Jerk)

For Rx, athletes must use the same load across all 15 sets. Increasing or decreasing the weight at any time is not considered Rx. Rx+ is an additional jerk after the 2 cleans so 6 total reps vs. 5 every two mins. GO HEAVY TODAY

Cash Out

Metcon (Time)

21-18-15-12-9: GHD Sit-Ups

MUST TOUCH FLOOR EVERY REP!

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