CrossFit Silos – CrossFit
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.
