1.12.2017

CrossFit Silos – CrossFit

Metcon

This metcon will take 40 minutes exactly. If you plan to check Rx today you must do all three (3) rounds at the Rx standard. If there are more than 4 athletes doing GHD situps consider flipping the order of the rounds to accommodate equipment needs.

Metcon (3 Rounds for reps)

Round 1:

10 Minute AMRAP (Alternate Movements)

100ft Backwards Bear crawl (1 rep)

:60 Consecutive “Unbroken” (ZERO BREAKS) Handstand Hold (1 rep per 10 seconds)

*If you break the HS hold before :60 mark this is not considered “Rx” This means you must hold the hand stand for :60- no breaks. The only rep conversion is for people that end of this movement as time expires.

Rest 5 Min- record rounds + reps

Round 2:

10 Minute AMRAP (Alt. Movmts)

7-5-3 Pull Up/CTB/Bar MU*

50 Double Unders

*Any option listed is considered Rx

Rest 5 Minutes- record rounds + reps

Round 3:

10 Minute AMRAP (Alt. Movmts)

20 GHD situps (below parallel)

30 Push Ups (HR okay for Rx)

Cash Out

50 Supine Ring Rows (Time)

50 Supine Ring Rows

*Feet must be elevated in line with rings for Rx

12 Hollow Rocks every time you break

Supine Ring Row Movement Demo: https://www.youtube.com/watch?v=Waj0jV1GoqQ

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