CrossFit Silos – CrossFit
Warm-up
Weightlifting
Squat Clean (3 EMOM 5 Minutes – HEAVY)
Metcon
DT Sprint (AMRAP – Rounds and Reps)
5 Rounds – 3 minutes on, 2 minutes off
You are picking up where you left off
12 Reps Dead-lift
9 Reps Hang Power Clean
6 Reps Shoulder to Overhead
RX = 135/95
RX+ = 155/105 (this is RX for DT)
Get as far as you can. Score this in total rounds and reps. Each time through the 12-9-6 is a round.
