04.27.2017

CrossFit Silos – CrossFit

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Metcon

“Kill the Noise” (Time)

For time: (20 min cap)

Cash In: 400m Run

Then

3 rounds:

250m/200m Row

50 Alternating Walking Lunge Steps

Then

Cash Out: Run 400m

Your total time includes the cash in and cash out runs.

Cash Out

Metcon (No Measure)

4 sets of core work:

7 Tempo Toes-to-pole (5 sec down)

30 second: Superman Hold

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