02.09.2017

CrossFit Silos – CrossFit

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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)

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