07.17.2017

CrossFit Silos – CrossFit

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Weightlifting

Spend 15 minutes working up to a heavy single.

Strict Press

Metcon

I DARE YOU! (Time)

21 hang squat cleans (85/115)

400m run

42 wall balls (14/10) (Rx+: UNBROKEN)

15 hang squat cleans

400m run

30 wall balls

9 hang squat cleans

400m runs

18 wall balls

*no scaling up*

Rx+: Go UNBROKEN on wall balls!

Cash Out

Cash Out: Summer is Coming Pump Session! (Time)

5 rounds with empty barbell (45/35)

8 bicep curls

8 strict press

8 bent-over rows

8 tricep skull crushers (standing)

8 reverse curls

Do each set without dropping the bar and only rest 30 seconds between rounds

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