CrossFit Silos – CrossFit
Warm-up
Gymnastics
Back Lever (5 minutes, 1 longest attempt)
Developing a back lever – follow the steps to improve.
Metcon
Run Barbell Run (Time)
Barbell Movements with 115/75, RX+ = 135/95
Run 200M
5 Clean and Jerks
Run 400M
10 Hang Power Cleans
Run 200M
5 Shoulder to Overhead
Run 400M
15 Sumo Dead-lift High Pulls
Run 200M
5 Snatches
Run 400M
20 Dead-lifts
After the WOD, the clock immediately begins with a 6 minute cap to develop your 1RM Dead-lift
