01.18.2017

CrossFit Silos – CrossFit

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Weekly Reminders!

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Skill / Technique Work

12 EMOM HS Hold/L-sit Hold (No Measure)

12 min E2MOM (alternating)

Min 1: 20 sec. handstand hold

Min 2: 20 sec. Hanging L-Sit Hold
One movement is performed each minute. Athletes should alternate between the 20 sec HS hold and 20 sec L-sit hold.

Metcon

01.18.2017 (Time)

AMRAP 5:

20 double unders

10 goblet squats (53/35) (Rx+: 70/53)

5 pullups (Rx+: strict pullups- NO KIPPING!!!!)

*2 min rest*

3RFT:

20 air squats (Rx+: 45/25 plate OH)

15 sit-ups (Rx+: 45/25 weighted)

3 wall walks (Rx+: 90 unbroken* HS hold)

*If you break on the HS hold you must restart from :00- no picking up where you left off)

Your score is the time it takes you to complete the second portion of the workout only (3RFT). Note your Rounds + Reps for the first portion of the workout in the notes section.

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