CrossFit Silos – CrossFit

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Spend no more than 10 mins working up to a heavy single bench press. You will work off this figure for the Rich Froning workout below. My suggestion is do not max out just work up to a heavy single. This can be within 90-95% of your true 1RM.

Bench Press (1×1)


Rich Froning’s Chest (Weight)

3 rounds:

500m row

15 bench press (athletes choice)

This is NOT for time. Choose a weight you can do at least 8 consecutive reps all 3 rounds- a good goal would be 50-65% of the 1 rep max you achieved in today’s weightlifting above.


10 minute time cap

Two Bars Rich (Time)


Deadlift (225/155)

OHS from the rack (135/95)

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