CrossFit Silos – CrossFit
Warm-up
Weightlifting
Overhead Squat (5@ 70%, 5@ 80%, 10 @ 80%)
Most of you do not have an OHS max, so if you take the weight you used in an OHS WOD, and start with that as an assumed 60% warm-up, you should be tested decently at the 10 @ 80%.
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Then Rest APPROXIMATELY 7 Minutes, then perform the next WOD. Approximately, so the whole class starts together on WOD 2.
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
