1.20.2017

CrossFit Silos – CrossFit

Seated Z Press (5×5)

https://www.t-nation.com/training/z-press-advanced-overhead-pressing

Metcon

20 EMOM Run-Jump-Row (Calories)

Min 1: 200m run

Min 2: 40 Double-unders (2x singles)

Min 3: Max cal row

Min 4: Rest

*Repeat 5 rounds

Score is the total calories on the rower for all 5 rounds. (add up each of the 5 rounds)

Cash Out

Cash Out: Weighted GHD/Strict PU (Time)

3 Rounds (Rx) OR 5 Rounds (Rx+)

10/15 Weighted GHD’s (Rx: 14/10) (Rx+: 20/14)

5/10 Strict Pull Ups

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