07.04.2017

CrossFit Silos – CrossFit

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Metcon 1

Make sure to bring your own watch if you decide to do Smykowski

Smykowski (Time)

For Time:

Run 6k

60 Burpees Pull-ups
In honor of U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, OH, was killed on June 6, 2006
To learn more about Smykowski click here


We will meet at CF Silos- run to Milton- run 6 laps- then run back to CF Silos. Then perform 60 burpee pullups for time.,We will meet at CF Silos- run to Milton- run 6 laps- then run back to CF Silos. Then perform 60 burpee pullups for time.

Metcon 2

Two options- Rx and Modified (scaled)

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Women’s weights: 95# Thrusters, 165# Deadlifts

The Seven Modified (Time)

5 Rounds For Time:

7 HR push-ups

7 Thrusters (95/65) (Rx+ 115/85)

7 Knees to elbows

7 Deadlifts (185/135) (Rx+ 215/150)

7 Burpees

7 Kettlebell swings

7 Jumping Pull-ups

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