CrossFit Silos – CrossFit
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.
