CrossFit Silos – CrossFit
Metcon
40 min AMRAP (AMRAP – Rounds and Reps)
40 minute amrap
-200/150 meter Row
-200 meter Single Arm Farmer Carry 53/35 (switch arms halfway at 100 meters)
-20 Sit ups
-Plank 2:00 (top of push up- no elbows)
-100 DUBs (300 singles count as Rx)
-Side plank 1:00 Right
-Side Plank 1:00 Left
-20 Barbell Good mornings (45/35): https://www.youtube.com/watch?v=NtfJ5unZ6ho
Rx+: 70/53
Cash Out
50 Med Ball Squat Cleans (20/14) (Time)
USE PROPER FORM PLEASE. This is a squat clean not a power clean: https://youtu.be/-nk0GqeSTJs
Rx+ (30/20)
