CrossFit Silos – CrossFit
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)
