8.13.2018

CrossFit Silos – CrossFit

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Weightlifting

10 min time cap. Do this in no more than 4 sets (E2MOM)

2Clean-5FS Complex

Spend no more than 10 minutes working up to a heavy complex:

1 Hang Power Clean

1 Power Clean

5 Front Squats

Score is heaviest complex. Must be done unbroken to count as Rx.

Rest 5 minutes then move straight into Elizabeth.

Benchmark/Re-Test

10 min time cap

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Active Recovery

5 min transition to partner workout. Partners cannot be working at the same station at the same time. The row and run must both be complete before switching.

Metcon (Time)

In teams of 2 both partners working at the same time, complete 3 sets EACH of:

Station 1 – 500m Row

Station 2 – 400m Run

Each set should take about 6 mins if not adjust the distance of the row and run to keep your total time to completion under 20 minutes.

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