9.28.2018

CrossFit Silos – CrossFit

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Weightlifting

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

Metcon (AMRAP – Reps)

“Tabata Style”

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.

Cash Out

Metcon (Time)

For time:

50 Wall Balls (20/14)

50 Pull Ups

800m Run or 1,000m ROW

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