CrossFit Silos – CrossFit
Skill / Technique Work
Toes-To-Bar
4x max sets of unbroken kipping toes to bar. Rest 90 secs-2 minutes after each attempt.
Warm-up
Metcon (2 Rounds for distance)
With a 15 min running clock:
Round 1: In 5 mins Run 400 Meters
then ROW as many meters as possible
Rest exactly 5 minutes, and then . . .
Round 2: In 5 mins Run 400 Meters
then ROW as many meters as possible
Record the number of meters rowed each round as your score.
Metcon
Metcon (AMRAP – Reps)
18 min EMOM
Min 1 – 12 Dumbbell Hang Snatches 50/35 (6 Right then 6 Left)
Min 2 – 12 Overhead Dumbbell Walking Lunges (50/35) (6 per leg, 1 arm)
Min 3 – 12 DB Goblet Squats (50/35)
Feel free to sub (50/35) DB for (44/35) KB for Rx
