09.04.2017

CrossFit Silos – CrossFit

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Weightlifting

Back Rack Reverse Lunge (5×10)

Do 5 sets of 10. Rest only 90 seconds between sets. 10= 5 right + 5 left. Do these from the rack.

Metcon

Metcon (Time)

Buy-in: 300 Meter Walking Lunge holding 2xKB (2×44/25)

5RFT:

25 ‘Tall” Balls (20/14) (Rx+: 20 Regular Wall Balls (20/14)

25 Ab Mat Sit-Ups (Rx+: 20 GHD situps*)

Buy-out: 300 Meter Walking Lunge (Drop the KB- no KB)

Total time it takes to complete the workout (including Buy In+Buy Out) is your score.

*GHD situps to parallel ONLY OK for Rx+

Feel free to sub a comparable dumbbell only if we run out of kettlebells
SCALE APPROPRIATELY!

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