CrossFit Silos – CrossFit
Gymnasty: AMRAP Strict Pull-ups + Ring Hold
Every 30 seconds alternating for 6 mins:
0-:30— AMRAP Strict Pull Ups- count these for your score!
:30- :60— Ring Row Hold at rings down at your hips
Your score is the number of strict pull-ups across all sets. Keep a running count.
If you aren’t doing your bodyweight TODAY- it is not Rx. This means anyone attempting to do Rx should weigh in before class. Looking for a scale- use your ideal bodyweight.
7 Rounds not for time:
11 Bodyweight back squats- weigh in for Rx
300M Run or 400/300M row- either option is Rx today
Goal: Hip crease below parallel on all 77 backsquats today.
Metcon (No Measure)
10 Tempo Tricep kick backs @2111
10 Tempo Dumbbell curls @2111
10 Tempo Dumbbell Z press @2111
10 Tempo Ring rows @2111