9.18.2017

CrossFit Silos – CrossFit

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Weightlifting

Spend no more than 30 minutes on the warmup and WL for the first half of class.

Back Squat (4×5)

Increase load each set. Record heaviest set o 5.

Back Squat

1 Max Effort set of Back Squats.

Perform as many reps as possible using your squat weight from set 4 above

Metcon

Metcon (AMRAP – Reps)

12 Minute EMOM:

Minute 1: Max Effort Wall balls (20/14)

Minute 2: Rest

Minute 3: Max Effort Double Unders (2x singles)

Minute 4: Rest

Cash Out

Midline Work (No Measure)

50 GHD Sit-Ups

50 Hip Extensions

35 GHD Sit-Ups

35 Hip Extensions

20 GHD Sit-Ups

20 Hip Extensions

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