01.02.2017

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

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