8.1.2018

CrossFit Silos – CrossFit

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Weightlifting

Back Squat (5×3)

Every 3 minutes, for 15 minutes (5 sets) of:

4 Back Squats

*Sets 1-4 – 4 reps @ 80-85%

*Set 5 – Max Reps @ 85%

Record total number of reps on your 5th set as your max reps for the day.

Metcon

Metcon (Time)

For Time:

20 Burpees

15 Backsquats (225/165)

15 CTB (Rx+ 12 BMU)

20 Burpees

18 Front Squats (205/145)

12 CTB (Rx+ 9 BMU)

20 Burpees

21 OHS from the rack (175/115)

9 CTB (Rx+ 6 BMU)

Cash Out

Metcon (No Measure)

L-Sit: 2 Max Effort Holds (from box or from a dead hang/rings)

Planks: 3 Sets of 30 Seconds (Front, Left, Right)

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