CrossFit Silos – CrossFit

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Metcon (No Measure)

NOT For time:

10 Ring Muscle-ups

Handstand Walk 20m

10 Bar Muscle-ups

Handstand Walk 20m

10 Muscle-ups

*Scale to MU progressions/practice, strict pull-ups and dips. For HS Walk scale to HS freestanding holds / donkey kicks or 60 sec holds against wall. Intent is for structured and sequential gymnastic skill work.


Start on the rower and do your first set of squat cleans at the 1 min mark. Enter your squat clean weight separately but note weight used in the comment section of your metcon score.

Metcon (Calories)


Row Calories

On the Minute – 3 Squat Cleans @70% 1 rep max squat clean

Note weight used for squat cleans in comments section. You’ll have done 7 sets of 3 at the end of the workout.

Squat Clean (EMOM @70% of1RM)

Enter the weight used in the metcon here :). Rx standard is to keep the weight the same across all sets.

Cash Out

GHD Hip Extension Barbell Row (3×10)

Movement Demo: https://youtu.be/PTIjRSr47b8

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