CrossFit Silos – CrossFit

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Weekly Reminders!

The Dunk Truck will be at Silos the 23rd. Visit http://dunktruck.com/ and click BOOK NOW.

Metcon 1

Weston (Time)

5 Rounds for time of:

1000m Row

200m Dumbbell Farmer Carry, 45#

50m Dumbbell Waiter’s Walk, Right Arm, 45#

50m Dumbbell Waiter’s Walk, Left Arm, 45#
In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on October 29, 2009
To learn more about Weston click here
Ladies row 850 meters vs 1000 meters. Feel free to substitute 44/25 kettlebells for Rx in lieu of 45lb dumbbells

Metcon 2

Accessory Work: 9 minute Leg Blaster! (3 Rounds for reps)

Set the clock for 9 minutes. Grab a single kettlebell or dumbbell and perform as many reps as possible for 30 seconds with little to no rest between moves. (3 rounds)

Rx Standards: All steps ups are done at 24/20 height. Men use a 25lb KB or 30lb DB/Women use a 18lb KB or 15lb DB.

1. Goblet DB/KB alternating step-up

2. Alt step-up jump (no weight)

3. Goblet DB/KB alternating reverse lunge (weight)

4. Alt split squat jump (no weight)

5. Goblet DB/KB squat (weight)

6. Squat jump (no weight)

Count your reps each round and don’t forget to enter your score.

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