CrossFit Silos – CrossFit
Deadlift Rack Pull (3 X 5 – icrease load each time)
Set the rack approximately 3-4 inches below your knee. Work up to a weight that is 110-120% of your DL 1RM. 3 x 3 at that weight. Pull to standing, then return to the rack. Do not move forward or back.
20 Minute AMRAP of FUN (4 Rounds for reps)
20 Minute AMRAP –
for the first 5 minutes perform reps of Cindy – (5 pull-ups, 10 push-ups, 15 squats)
for the next 5 minutes perform a Dead-Lift AMRAP at 70% of 1RM (watch your back),
for the next 5 minutes – Wall Ball AMRAP 20#/14#,
for the last 5 minutes Row for Calories
Each segment is scored independently
There is NO time between segments, move wisely based on where you will score best.