04.22.2017

CrossFit Silos – CrossFit

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Metcon (Time)

Perform with a partner. Switch off every :30 seconds

20 sets (10 per person): 100 meter uphill sprints* (see map below)

175 athletic burpees (no chest touch)

150 Hang Snatches (mid-thigh) (75/45)

125 HSPU

100 Front Rack Step Ups with 75/45 barbell used for snatches above (24/20)

*P2 cannot start the spring until P1 returns to go (switch off until each partner has completed 10 sets of 100m uphill sprints/100m recovery downhill jog)


20x100m sprints

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