06.08.2017

CrossFit Silos – CrossFit

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Metcon 1

AMRAP 20- Swing L-Lunge-Swing R-Run (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 Single arm swings L (53/35)

20 OH Walking Lunges (35/15 plate)

10 Single arm swings R (53/35)

200m run (1 rep)

Metcon 2

50 Backsquats @ 60% 1RM (Time)

Accumulate 50 backsquats @ 60%. Every time you drop the bar complete a 200m run- yes again.

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