CrossFit Silos – CrossFit
Warm-up
Weightlifting
Clean Pull (pause .5 seconds at the top, 3 X 10)
try to use 60% of your 1RM power clean for last set of 10
Metcon
Lactate Test (Time)
3 Rounds
25 KBS
25 Burpees
1.5/1.0 pood for RX
2.0/1.5 pood for RX +
Push to do the KBS unbroken. Your arms should get fried.
