05.19.2017

Announcements

Cardio Flex with Tammy Dennard – Included with your membership, or stand alone memberships available for $80/month.

Tuesday and Thursday at 10:30am, and possibly 12:30pm as well… if the demand is there.

CrossFit Silos – CrossFit

View Public Whiteboard

Benchmark/Re-Test

Athletes can choose one of the two workouts today- not both!

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon 2

Athletes can choose one of the two workouts today- not both!

2017 Regionals Workout 1 (Time)

For time: (athletes must wear a weighted vest (20/14) for the workout)

Run 1200 Meters

Then, 12 Rounds:

4 Strict Handstand Push-ups

8 Chest to bar Pull-ups

12 Air Squats

Standards here: https://www.youtube.com/watch?v=psD3F3aG7hE&feature=em-uploademail

Cash Out (Optional/Make Up)

Metcon (Time)

For time: 21-15-9 Toes-to-bars as unbroken as possible. Rest as needed between sets

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