10.11.2018

CrossFit Silos – CrossFit

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Warm-up

Coach will spend the first 10 mins of class warming up for the push-up. Watch the movement demo and try to hit all points of performance for this movement in today’s workout. https://youtu.be/_l3ySVKYVJ8

Metcon

There is a 10 minute time cap for this workout – please scale the load accordingly.

Metcon (Time)

For time (10 min time cap)

21 hang squat snatches (75/55)

42 push-ups

15 hang squat snatches (75/55)

30 push-ups

9 hang squat snatches (75/55)

18 push-ups
Hand release push ups okay for Rx today


Who’s doing the cash out?

Cash Out

Cash Out: Atomic Bear Crawl (Time)

4 Rounds for Time:

100ft Bear Crawl: https://youtu.be/2yAWjVCT1VQ

10 Atomic Sit-ups (45/25): https://youtu.be/-VxcKx2vLac

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