CrossFit Silos – CrossFit
Spend 10 mins warming up to 80% for the EMOM below. We must share bars so be efficient with your weight changes.
Bench Press (8×2)
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 2 reps @ 80%
Watch this quick video on setting up for the bench press: https://youtu.be/4nirEgetCgU
Metcon (AMRAP – Reps)
8 Rounds of: 20 sec on / 10 sec rest
SQUAT Cleans (115/80) (8 TOTAL ROUNDS)
Ring Dips (8 TOTAL ROUNDS)
This is NOT AN ALTERNATING TABATA- DO 8 STRAIGHT SETS OF SQUAT CLEANS THEN 8 STRAIGHT SETS OF DIPS.
Please talk to your coach about a challenging scaling option for ring dips.
50 Wall Balls (20/14)
50 Pull Ups
800m Run or 1,000m ROW