8.28.2018

CrossFit Silos – CrossFit

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Weightlifting

Sumo Deadlift (5×5)

In 5 sets or less work up to a heavy set of 5.

Metcon

Metcon (2 Rounds for reps)

In 10 minutes, complete the following for reps:

800m run

Then, AMRAP (ROUND 1)

5 Strict Pull-ups

10 Sit-ups

15 Push Ups

-Rest 2 min-

In 10 minutes, complete the following for reps:

800m Run

Then, AMRAP (ROUND 2)

5 Chest-to-Bar Pull Ups

10 Toes-to-Bar

15 Burpees

Cash Out

Cash Out: Body Armor (CompTrain) (No Measure)

3 sets:

12/leg Bulgarian Split Squats (no weight)

12 Barbell Good Mornings (45/35)

100m KB Front Rack Carry (53/35)

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