CrossFit Silos – CrossFit
Warm-up
https://twitter.com/crossfit/status/1042750184038395904?s=12
Weightlifting
EMOM 10×10 Backsquats (Weight)
EMOM x 10 mins (10 sets)
10 Backsquats (115/75) (Rx+: 135/95)
The goal is to complete all 10 reps each minute- pick a weight that allows you to achieve this desired stimulus.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
200/150m row or 100m sprint (50 reps no matter what you choose to do)
50 doubleunders (Rx+ MUST GO UNBROKEN ALL SETS*)
For Rx+ only- if you break on the set and want to start over you can for Rx+. As long as you complete the set unbroken it is considered Rx+. All sets must be unbroken to check this box.
Cash Out (Optional/Make Up)
Metcon (No Measure)
3 sets:
H-sit hanging from bar x 30 seconds
Ring Support Hold x 45-60 seconds. accumulation is fine.
Side Plank x 30 sec straight into 20 kb side bends (35/18)
