5.31.2018

CrossFit Silos – CrossFit

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Weightlifting

Back Squat (1xmax reps)

Back Squat

6@65%

4@75%

2@85%

2@90%

1@95%

followed by…One set of:

Back squat x Max unbroken reps @90%

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Cash Out

Metcon (No Measure)

3 sets:

-12 Weighted Hip Extensions (use empty technique barbell)

-:30 sec Plank Hold (each side)

-10 per side plank lifts

-15 Ring Rows

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