11.22.2017

CrossFit Silos – CrossFit

Metcon

800m Cash In and Cash Out. Record those times separately. No rest after 800m cash in or before the second 800m cash out.

800m Run (Time)

Max Effort 800m Run

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

800m Run (Time)

Max Effort 800m Run

Cash Out

A strong back means NOTHING without a strong stomach. Would you rather try leverage a heavy weight off a rock or off a sponge?

Midline Work (No Measure)

50 GHD Sit-Ups

50 Hip Extensions

35 GHD Sit-Ups

35 Hip Extensions

20 GHD Sit-Ups

20 Hip Extensions

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