CrossFit Silos – CrossFit
Warm-up
“Flight Simulator” (Time)
For Time: Unbroken sets of Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps
These must be unbroken for Rx. 15 Minute TIME CAP
Metcon
Rest 5 mins after the AMRAP. You have 10 mins to work up to a heavy power snatch.
5 min AMRAP: Snatch! (AMRAP – Reps)
5 min AMRAP @135/95
5 Power Snatch
5 Squat Snatch
Weightlifting
Rest 5 mins after the AMRAP. You have 10 mins to work up to a heavy single power snatch
Power Snatch
Cash Out
Midline 2018: Core (Time)
For Time:
35 GHD Sit-Ups
35 Hip Ext
20 GHD Sit-Ups
25 Hip Ext
35 AbMat Sit-Ups
35 Supermans
20 AbMat Sit-Ups
20 Supermans