CrossFit Silos – CrossFit
Warm-up
Metcon
Weightlifting
Push Jerk (Tabata – 60-70% of BODY WEIGHT)
record your worst set of the 8. You CAN re-rack this barbell.
18 Minutes PC,HS,T2B (AMRAP – Rounds and Reps)
Set the clock for 18 minutes:
3 minutes of –
6 Power Cleans
3 Hang Snatches
6 Toes to Bar @115/75
R+ = 135/95
Then rest 2 minutes
You must accumulate 30 seconds of handstand before starting again. If it takes more than 2 minutes to accumulate the handstand, you start once 30 secs accumulated, but you still work in the same designated time (so you will have less than 3 minutes to work).
Total Rounds and reps (add leftover reps to equal full rounds – 15 reps per round).
