CrossFit Silos – CrossFit
Hang Squat Clean and Jerk (This is a 3 squat clean and 1 Jerk complex.)
From the hang, quick pull and squat clean. Stand it up and jerk.
2 – EMOM – 5 Minutes
Be prepared to add weight if needed.
20 Minute AMRAP – Row, overhead, Squatt, Extend (AMRAP – Reps)
20 Minute AMRAP:
3 Shoulder to Overhead
9 Back Squat
15 GHD Back Extension
Every round add 3 reps to each movement, and keep the row the same.
You only score the reps for the triplet of movements, not the row. If you finish on the row, put your Meters in Comments.
For example, round 1 is 3, 9, 15 reps, round 2 is 6, 12, and 18 reps… etc.
RX = 95/65, RX + = 115/75.
Weights are designed to be moved through without waiting around.
One total rep count for score.