11.12.2016

CrossFit Silos – CrossFit

Metcon

Crossfit Liftoff Event 3 Partner Modified (AMRAP – Rounds and Reps)

Cash In: Run 1 mile together then

30 min AMRAP:

50 pull-ups

50 cal row

100 OHS (55/35)

50 front rack weighted step ups with the same 55/35 barbell (24/20)

50 pull-ups
RX: Can’t start pullups until both partners complete the 1 mile run. No rack for OHS. Hips must fully extend for Step Ups. Hips below parallel in OHS.

Scaling- Do jumping pullups and un-weighted stepups. 1/2 all reps including run

Cash Out

Handstand Alt Shoulder Taps

5 sets of 10 alternating shoulder taps in Handstand facing the wall or scale to feet on box. Rx is handstand hold facing the wall. Scale is from a box, bumpers or wall facing HS holds for 30 sec on / 30 sec off

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