CrossFit Silos – CrossFit
Warm-up
Lava Walk Warmup- Teams of 3 (No Measure)
Metcon
“2017 New Year’s Day WOD” (Time)
There is an Rx and Rx+ version of this workout. They are different. This is not two workouts- the version of the workout you do depends on if you want to go Rx or Rx+.
4RFT: Rx Version 1
-20 Pull-ups
-17 SINGLE KB Goblet Squats (Rx: 44/25)
-20 Alternating SINGLE ARM Russian KBS (Rx: 44/25)
-17 Russian Twists (Rx: 44/25) L+R = 1 Twist Rep
4RFT: Rx+ Version 2
-20 CTB Pull-ups
-17 SINGLE ARM KB Hang Squat Clean to Thruster (Rx+ 53/35)
-20 Alternating SINGLE ARM Russian KBS (Rx+ 53/35)
-17 atomic situps 35/15lb plate
*Make sure to alternate the arm you start with on the movements with 17 reps*
Rx: Demo video for one arm KBS: https://www.youtube.com/watch?v=ltEfLGUWpyE
Rx+ Demo video for one arm squat clean to thruster: https://www.youtube.com/watch?v=gXkhyVfkAFQ
Cash Out
50 Tuck Ups for time (Time)
Video Demo: https://www.youtube.com/watch?v=obVuc0wZoss
