03.29.2017

CrossFit Silos – CrossFit

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Metcon

5x: 1 min max cal row (Calories)

5 Rounds for max calories:

Row 1 min (on)

Rest 1 min (off)
Rest exactly 2 minutes then start the workout below.

Metcon

Metcon (AMRAP – Reps)

10 minute EMOM of:

Minute 1: 20 Wall Balls 20/14#

Minute 2: 10 Floor Press 95/65#

Total reps is your score.

Cash Out

Reverse Banded Pushups (3xMAX REPS)

3 Sets of max reps Reverse Banded Push-ups (Demo here: https://www.youtube.com/watch?v=cOFwFzzLFWw)

GHD Back Extension Static Hold (3×1 Min Static Hold)

3X 1 min: GHD Back Extension Static Hold at parallel

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