11.21.2018

CrossFit Silos – CrossFit

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Metcon

Fat Nancy (Time)

3 rounds for time:

800m Run

30 Overhead Squats @135/95lb (Rx+ 15 Overhead Squats @155/105lb)

Overhead squats from the rack.

Cash Out

Cash Out: Pistol Ladder (Time)

Pistol Ladder

1 rep per leg, rest :10

2 reps per leg, rest :10

3 reps per leg, rest :10

4 reps per leg, rest :40

Repeat for a total of 3 rounds
Work with your coach to come up with a challenging scale to modify if you cannot do pistol squats.

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