CrossFit Silos – CrossFit
Warm-up
Weightlifting
Rack Pulls (4 X 2+ Use 120% of 1RM)
https://youtu.be/9MLLp0G8R8w
You can go over 2 reps, and you can go over the load if needed. Set the rack at the height of the knee cap.
Metcon
Biloxi Blues ’13 – 12 minute AMRAP (AMRAP – Rounds and Reps)
12 Minute AMRAP
6 Jerks (155/115 – must take from the ground)
Overhead Walking Lunge (45/25# plate);down and back
12 Pistols (sub 24 air squats)
each 1/4 of walking lunge si worth 1 rep, air squats are NOT, NOT RX
