10.21.2018

CrossFit Silos – CrossFit

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Warm-up

Warm-up (No Measure)

12 minute alternating EMOM:

Min 1- 15-20 GHD Sit ups

Min 2- Row for Calories

Min 3– Rest

Metcon

Metcon (Time)

4 rounds (Teams of 2)

30 hang squat clean thruster (95/65)

30 box jump over (24/20)

800m run (run together)

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