CrossFit Silos – CrossFit
Deadlift (20RM – use the first day 20RM and go for 30!!)
4 Min Squared FS, S2O, Burpee (2 Rounds for reps)
4 Minute AMRAP, Then Rest 4 minutes, Then 4 minute AMRAP:
RX+ = 135/95
Round 1 –
3, 6, 9…
Shoulder to Overhead
Burpee over bar
Record Results of Each Round
On the second Round
3 Front Squat, 3 Shoulder to Overhead, 3 Burpee over bar
Do Not Increase Rep Counts
Post each round rep count in notes too.
This needs to be an ON FIRE WOD. Push as hard as possible in each round. Round 1 is your key, go get it!
Ring MU Transition Work – Low rings, work from a false grip beneath the rings, to a small jump and quick transition to the top.