10.5.2018

CrossFit Silos – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

30 AMRAP:

9 OHS (95/65) (Rx+ 115/75)

50ft Farmers Carry (44/25) (Rx+ 53/35)

9 Push Press (95/65) (Rx+ 115/75)

Go from the rack for both barbell movements. 1 pt per 25ft farmer’s carry. 20 points per round.

Active Recovery

Active Recovery Row: 1000m row (Time)

1,000m row at a conversational pace. This is not a max effort- it should be done at 60-70% effort

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