6.20.2018

CrossFit Silos – CrossFit

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Weightlifting

In 5 sets or less work up to a heavy set of 5

Deadlift (5×5)

In 5 sets or less work up to a heavy set of 5. Recommend running clock and pulling 1×5 every 3 Mins.

Metcon

Metcon (No Measure)

Tabata Calorie Row

Then

1 Minute Deficit Push-ups

1 Minute L-Sit Or Knee Tuck Hold

2 Minutes Rest

Tabata Shuttle Sprint

Then

1 Minute OH Plate Walking Lunges (35/15)

1 Minute Wall Ball Wall Sit (20/14)

2 Minutes Rest

Tabata DoubleUnders

Then

1 Minute KB Deadlifts (2×53/35)

1 Minute Chin Over Bar Hold

2 Minutes Rest

Tabata American KBS (53/35)

Then

1 Minute Burpees (new standard)

1 Minute Plank Hold

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