CrossFit Silos – CrossFit
Warm-up
Weightlifting
Hang Squat Clean and Jerk (this is 3 Hang Squat Cleans and 1 jerk – 4 sets)
From the hang, quick pull and squat clean. Stand it up and jerk.
Increase load each set
Metcon
7 Minutes – BJ, T2B, DL (AMRAP – Rounds and Reps)
7min AMRAP
12 Box jumps 24/20
10 Toes to bar
8 Deadlifts 115/75
Rest 5 minutes
7 Minutes – BJ, Sit, Power Snatch (AMRAP – Rounds and Reps)
7min AMRAP
8 Box jumps 30/24
6 Situps
4 Power Snatch 115/75
