7.5.2018

CrossFit Silos – CrossFit

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Weightlifting

10 EMOM 3 BS (Weight)

Every minute on the minute for 10 minutes perform 3 backsquats at the heaviest weight recorded for your performance on the 3×5 backsquat or your best estimate. Go lighter if you have no desire to get stronger.

Metcon

Metcon (4 Rounds for reps)

Round 1: As many reps as possible in 3:00

Row 30/20 Calorie buy-in

Time Remaining Max rep: Wall Balls (20/14)

Rest 3:00

Round 2: As many reps as possible in 3:00

Row 30/20 Calorie buy-in

Time Remaining Max rep: Double-unders (2x singles)

Rest 3:00

Round 3: As many reps as possible in 3:00

Row 30/20 Calorie buy-in

Time Remaining Max rep: Burpees over rower

Rest 3:00

Round 4: As many reps as possible in 3:00

Row 30/20 Calorie buy-in

Time Remaining Max rep: 20’ Shuttle runs (each run counts 1 rep)

Score each round separately

Cash Out (Optional/Make Up)

Metcon (Weight)

3 sets:

20 Bench Dips: https://youtu.be/5SRfzK0qWuw

20 Bicep Curls holding 2x20lb dumbbells

20 Barbell Windshield Wipers: https://youtu.be/DhT2KCx1eMM

Rest 60 seconds between sets. Record weight used for bicep curls as your score.

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