07.27.2017

CrossFit Silos – CrossFit

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Weekly Reminders!

Bring your watch today WE ARE RUNNING!

Metcon 1

20 min cap on below.

Seeing Double 1 (Distance)

Aerobic Capacity WOD 5.29.2017

5 Sets of Sequence Below:

a. Run 30 seconds at 400m pace

b. Walk 60 seconds

c. Sprint 10 seconds

Rest 2 mins between sets. 20 min cap! Guestimate the total distance traveled using the 400m route.

Metcon 2

Seeing Double 2 (Time)

Aerobic Capacity WOD 5.29.2017

8 sets of the following sequence:

-50 plate jumps onto 45/25 plate

-100m sprint w/ heavy DB or KB (1×53/1×35)

Rest 3 mins between sets
Plate jumps require a 2 foot take off-two foot landing.

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