10.8.2018

CrossFit Silos – CrossFit

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Gymnastics

E90 x5 sets: 5/3 Strict Pullups (5x 3-5 per set or 25/15 total)

Every 1:30 for 5 sets, complete:

5/3 Strict Pull-ups, weighted if able

Scaling Options:

1. For athletes who have some strict pull-ups, but not sets of 5, have them complete as many as able unassisted, then complete the remaining reps with a partner-assist.

2. 10 Banded pull down per set

Metcon

This is a sprint! No racks, one bar. Hip crease should be below parallel (top of knee) for Rx Front Squats. At parallel is not considered Rx

Metcon (Time)

30-20-10 (95/65) Rx+ 115/85

Hang Power Clean

Front Squats
pick a weight you can cycle fast

Cash Out (Optional/Make Up)

Metcon (Time)

2 rounds for time of:

200m run

200m farmers carry (50/35)

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