CrossFit Silos – CrossFit
Weightlifting
20 Min cap- goal is to do a set every 2 Mins giving yourself more rest in later rounds. Work up to a heavy- not MAX
10-1 OHS-Box Jumps (10-1)
10-9-8-7-6-5-4-3-2-1:
OHS from the rack*
Box Jumps (30/24)
*Move up in weight each set and record your heaviest single OHS
Metcon
You only need one dumbbell for this workout. I recommend scaling to 35/20. Keep track of your rounds and do the math at the end.
It’s So Easy (AMRAP – Reps)
12 min AMRAP:
3 DB Goblet Squats (50/35)
3 Alt Single Arm DB Hang Clean & Jerks (50/35)
3 burpees over the DB
*add 3 reps to each movement every round
