11.21.2016

CrossFit Silos – CrossFit

Gymnastics

Unbroken HSPU EMOM

Ninjas: EMOMx7: 12 unbroken HSPU

Advanced: EMOMx7: 9 unbroken HSPU

Intermediate: EMOMx7: 6 unbroken HSPU

Beginner: EMOMx7: 3 unbroken HSPU

*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall

Metcon

Metcon (Time)

3 Rounds for Time

15 Thrusters @ 95/65

15 Bar Facing Burpees

Rx+ (115/85)
Burpees- two feet jump-two feet land.

Cash Out

“Evil Wheels” (3×10)

3 sets of 10

Maintain control and midline stabilization. Grab an abmat for your knees. If this is too easy do it with no bumper plates with the barbell flat on the ground.
Evil wheel demo video here: https://www.youtube.com/watch?v=YC2ZGqgJWcY

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