11.14.2018

CrossFit Silos – CrossFit

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1000 nightmares (3 Rounds for reps)

Round 1: 0-10 min, 8 min AMRAP:

20 American KBS (44/25) (Rx+ 10/Arm DB Snatches (53/35)

10 Push Ups* (Rx+ 8 HSPU)

*NO HAND RELEASE TODAY ONLY

Round 2: 10-20 min, 8 min AMRAP:

300m/200m Row (3/2 reps)

10 Double Kettlebell Overhead Walking Lunges 5 per leg with (2×44/2×25)

20 Alternating Shoulder Taps (Rx+ 10 per arm Alternating Handstand shoulder taps) Movement Demo here: https://www.youtube.com/watch?v=GtGueb8BQH8

Round 3: 20-30 mins, complete:

20 Med Ball Cleans (20/14)

20 Wall Balls (20/14) (Rx+ 20 Unbroken Wall Balls (20/14)- must go unbroken on all sets

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