10.11.2017

CrossFit Silos – CrossFit

Warm-up

Metcon

In preparation for the open— partner up. Your score for Fran will be entered into Wodify by your partner. Once you finish Fran your partner will complete the workout. You will enter your partner’s score into Wodify. Don’t be afraid to no rep. Be honest on your range of motion. Help your partner pace and make sure to keep track of their reps! Have fun! There is a 10 minute cap for this workout.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 MINUTE CAP!

Cash Out

Cash Out: Ring Pushups-Ring Pullups-KB Press (AMRAP – Rounds and Reps)

3 sets:

a. 10-12 Ring push-ups as deep as possible, turn out at top https://www.youtube.com/watch?v=_ATX_OLs1qY

b. 5 Ring pull-ups

c. 5 SEATED KB strict press + 5 ct hold at the top of each rep. Use a light weight!

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