02.11.2017

CrossFit Silos – CrossFit

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EMOM/AMRAP for 30 Min 2.11.2017 (5 Rounds for reps)

Minutes 0-4: EMOM 8 Burpees + ME Top of Pushup Plank Hold (every 1 second hold = 1 rep)

Minutes 5-9: AMRAP Row For Calories (1 cal=1 rep)

Minutes 10-14: EMOM 12 Double KettleBell Front Squats (2×35/2×18)

Minutes 15-19: EMOM 3-5 Chest to Bar Pullups*

Minutes 20-24: AMRAP Row For Calories (1 cal=1 rep)

Minutes 25-29: EMOM 8 Burpees + ME Top of Pushup Plank Hold (every 1 second hold = 1 rep)

*CTB Scaling: Scale down: 3 Ring Rows OR 20 second Chin over Bar Hold

Rx+: Scale up: 4 Bar Muscle Ups or 3 Ring Muscle Ups

Rx+: 10 Burpees vs. 8 burpees EMOM

Rx+: KB (2x 44/35lb)

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