10.18.2017

CrossFit Silos – CrossFit

Metcon

Metcon (AMRAP – Reps)

2min AMRAP

5 Thruster (135/95)

5 Lateral Bar Burpee

Rest 2min

2min AMRAP

7 Thruster (115/75)

7 Lateral Bar Burpee

Rest 2min

2min AMRAP

9 Thruster (95/65)

9 Lateral Bar Burpee

Total reps = score.

Metcon

This is not for time

Midline For Quality (Weight)

21-18-15-12-9

Weighted Abmat Sit-Ups (25/15 plate)

Weighted Hip Extensions (25/15 plate)

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