01.15.2018

CrossFit Silos – CrossFit

Gymnastics

Open Prep: 3R: 90 Wall Balls (3 Rounds for reps)

This should take no more than 10 minutes:

3 rounds for max reps:

90 seconds Wall Balls (20/14)

90 seconds Rest between rounds.

Metcon

If you plan to click Rx on this workout you MUST pair up with a partner. In preparation for the open— partner up. Your score for the workout below will be entered into Wodify by your partner. Once you finish the workout your partner will complete the same workout. You will enter your partner’s score into Wodify. Make sure to include any notes on scaling or split /tie-breaker times. Don’t be afraid to no rep. Be honest on your range of motion. Help your partner pace and make sure to keep track of their reps based on the scoring rules! Have fun!

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Angry Jackie (Time)

2k row

50 Thrusters (95/65)

30 Bar MU

Do not attempt this workout if you cannot string at least 3 muscle ups.

Cash Out

This should be done on your own- outside of class time.

Metcon (Time)

For Time:

75 LATERAL Box Step-Ups (30/15 slam ball)

Movement Demo here: https://www.youtube.com/watch?v=IFZmnzw9sBs

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