CrossFit Silos – CrossFit
Warm-up
Weightlifting
Squat Clean (20 seconds of each minute, 5 minutes)
Record the lowest number of any round.
Metcon
4 Rounds Row with Barbell and Gymnastics (4 Rounds for reps)
4 Rounds – 3 Minute Clock
Row 500M then :
Rd 1 = Hang Power Clean 135/95
3 minute rest
Rd 2 = Box Jumps/Steps 24/20
3 minute rest
Rd 3 = Shoulder 2 Overhead
3 minute rest
Rd 4 = Air Squats
Each Rounds recorded separately
Come in and use 75#/45# or lighter, just to recover from yesterday!
