02.07.2017

CrossFit Silos – CrossFit

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Weekly Reminders!

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” Arnold Swcharzeneggar

Metcon

5x 3 AMRAP: Squat-Sit-Push-Pull (AMRAP – Rounds and Reps)

Rx: Against a 3 minute running clock, complete as many rounds and reps as possible of:

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Strict Pull-Ups

Rx+: Against a 3 minute running clock, complete as many rounds and reps as possible of:

50 Air Squats

40 Sit-Ups

30 Push-Ups

20 Pull-Ups

Both Rx and Rx+ REST 2 minutes between sets, and pick up the next set where you left off. Complete a total of five sets.

Cash Out

290 Double Unders (Time)

50-40-30-20-10-20-30-40-50- 10 minute time cap

All sets must be unbroken, each set you start back at 0 if you break.

Between each successful set the rope must be stopped voluntarily.
If you don’t have double-unders this is your time to practice!

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