CrossFit Silos – CrossFit
Warm-up
Weightlifting
Squat Clean (1 X 1 – 15 minutes to 1RM)
Metcon
Waste no time getting to the metcons from weightlifting. One is a sprint, and one is a reduced intensity slow WOD.
Rest as much as you want between WOD’s and pick them in any order you want.
2k Row (Time)
Max Effort 2k Row
Do this sub-maximal. This is simply to work out the stiffness and get you prepped for tomorrow. take 10-20 seconds off your typical WOD pace row. Pull the damper down to 5 or less.
5 RD KB/Burpee (Time)
5 Rounds
10 KB Swings 1.5/1.0
10 Burpees
RX + 2 pood/ 1.5 pood
