Main – CrossFit
Warm-up
CFSilos 2015 – 1 (No Measure)
Row 200M
50 Singles
Spiderman stretching each hip as much as you can
10 Burpees
10 Ring Rows
Butt Kickers
10 PVC Jerks
10 PVC Cleans
Calf Stretch
Shoulder Mobility with the band
10 Push-ups
Weightlifting
Push Jerk (6, 5, 4, 3, 3)
Metcon
20 Min – DL, Jerks, Cleans (AMRAP – Reps)
20 Min EMOM
On the even minutes:
9 Deadlifts 95/65
6 Power Cleans (from the floor)
3 Jerks
On the odd minutes:
3 Burpees
6 Push-ups
9 Sit-ups
(Anyone who is RX will tie if they don’t fall off reps)
If you fall off, start the next minute back at the DL or the Burpees. Record total reps in that case.
Cash Out
5 Rounds –
5 Kipping Swings, 1 chin over bar hold for 30 seconds, or max if less than 30 seconds.
