CrossFit Silos – CrossFit
45 minute time cap!
Johnny Cage (Time)
60 Squat cleans (95/65)
40 Power cleans (135/95)
20 Jerks (175/125)- no racks!
Keep in mind the barbell lifts should feel increasingly harder as you approach the end of the workout while the running will get easier. If you plan to scale the loads please use the following %’s to guide your weight choices:
Squat Cleans: load minimum of 45% of your 1RM
Power Cleans: load minimum of 65% of your 1RM
Jerks: load NO MORE than 75% of your 1RM