CrossFit Silos – CrossFit
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