CrossFit Silos – CrossFit
1. No Adult Private Class on Tuesday at 4:30pm for four weeks.
2. Both Saturday Classes will be performing the OPEN. No Partner WODs on Saturday for the next 3 weeks.
Skill / Technique Work
This should take no more than 5 minutes to complete.
3×10 sec: Ring Hold / Dip Hold (No Measure)
-3×10 seconds Ring Support Hold
-3×10 seconds bottom of dip hold
“Rahoi” (AMRAP – Rounds and Reps)
AMRAP in 12 minutes of:
12 Box Jumps (24/20) Rx+: Do Step Ups holding 2×50/35 Dumbbells @ 20)
6 Thruster 95/65 (Rx+: use 2×50/35 Dumbbells)
6 Bar or DB facing burpees
Masters (50+) step ups allowed
Masters doing metcon as originally prescribed rx+
Cash Out: Summer is Coming Pump Session! (Time)
5 rounds with empty barbell (45/35)
8 bicep curls
8 strict press
8 bent-over rows
8 tricep skull crushers (standing)
8 reverse curls
Do each set without dropping the bar and only rest 30 seconds between rounds