7.18.2018

CrossFit Silos – CrossFit

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Weightlifting

No clusters OR squat cleans. You must power clean into a front squat. You must hold on to the bar for the entire round.

Bear Complex (5x max load)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
No clusters OR squat cleans. You must power clean into a front squat. You must hold on to the bar for the entire round.

Metcon

Metcon (Time)

2 Rounds:

1 mile run

50 Hollow Rocks (Rock back + up = 1 rep)

Hollow Rock Movement Demo: https://youtu.be/p7j02V1fIzU

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