CrossFit Silos – CrossFit
Warm-up
Weightlifting
Deadlift (1 RM in 10 Minutes)
Metcon
3 Minutes On and Off (4 Rounds for reps)
3 Minute AMRAPs followed by 3 minute rest periods
First – 6 Power Cleans 115/75, 6 Push-ups, 6 Pull-ups
Second – 3 Power Cleans, 6 Push-ups, 6 Pull-ups, 6 Shoulder to Overhead
Third – 3 PC, 3 Push Up, 6 Pull up, 6 S2O, 6 Toes to Bar
Fourth – 3 PC, 3PU, 3 PU, 6 S2O, 6 Toes to Bar, 6 Dead Lift
Pay attention to the pattern, don’t get messed up, four rounds of reps.
