CrossFit Silos – CrossFit
Say Goodbye to the 4 rounds of row and work in 3 minutes. Last one for awhile.
Warm-up
Weightlifting
Deadlift (5@ 70, 5 @ 80, 10 @ 85 TnG)
Same 85 as last time if you didn’t hit 10, if you did, add 5%.
Metcon
4 Rounds Row with Barbell and Gymnastics (4 Rounds for reps)
4 Rounds – 3 Minute Clock
Row 500M then :
Rd 1 = Hang Power Clean 135/95
3 minute rest
Rd 2 = Box Jumps/Steps 24/20
3 minute rest
Rd 3 = Shoulder 2 Overhead
3 minute rest
Rd 4 = Air Squats
Each Rounds recorded separately
