08.09.2017

CrossFit Silos – CrossFit

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Metcon 1

Rest 5 minutes between Metcon 1 & Metcon 2

Metcon (Calories)

20 minutes

Every minute on the minute

Odd Min: Row 15/12 Calories

Even Mind: :30 Wall Facing HS Hold

If there are not enough rowers, alternate EMOM with a partner.

Metcon 2

Rest 5 minutes between Metcon 1 & Metcon 2

Metcon (AMRAP – Reps)

5 min AMRAP

5 Front Squats (115/85)

5 S2O (115/85)

5 C2B pullups

NO RACK!

Cash Out

Hollow Hold Midline (Anterior) Accessory Work (Time)

Hollow Hold

8 sets of x :25 se on / :15 sec off

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