10.2.2017

CrossFit Silos – CrossFit

View Public Whiteboard

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

Leave a Reply

*

captcha

Please enter the CAPTCHA text