10.31.2018

CrossFit Silos – CrossFit

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Warm-up

Warm-up (No Measure)

3 sets building in weight each set:

7 per side Weighted Lateral Box Step Up (24/20)

7 per side Half Kneeling Plate Chops*

7 per side Single Leg Kettlebell Deadlifts

*Half Kneeling Plate Chops Movement Demo: https://youtu.be/nhTi2IaorFEhttps://youtu.be/nhTi2IaorFE

**Single Leg KB Deadlift Movement Demo: https://youtu.be/7uA1PLNIWK8

Metcon

Metcon (Time)

5 rounds for time @44/25 (Rx+ 53/35)

10 American KBS

20 Goblet ALT Reverse Lunges

10 Single Arm KB Thrusters (5 right arm then 5 left arm)

Time Cap: 16 minutes

Cash Out

10 AMRAP Sled / L sit hang (AMRAP – Rounds and Reps)

-150 ft heavy sled push

-20 sec L sit hang (tuck scale)

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