CrossFit Silos – CrossFit
Warm-up
Weightlifting
Weighted Pull-ups (5 @ 70%, 5 @ 80%, 10 @ 85%)
If no strict pulls, then Bent Over Rows
Bent Over Row (5@70, 5@ 80%, 10 @ 85%)
Metcon
7 Minutes – BJ, Sits. PC (AMRAP – Rounds and Reps)
7min AMRAP
10 Box Jumps 24/20
8 V-ups
6 Power Cleans 115/75
7 Minute Rest then –
(steps acceptable)
7 Minutes – BJ, Sit, Power Snatch (AMRAP – Rounds and Reps)
7min AMRAP
8 Box jumps 30/24
6 Situps
4 Power Snatch 115/75
NO STEP UPS RX
