11.26.2018

CrossFit Silos – CrossFit

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Metcon

Allocate 18 mins for this workout (5 x 1 min “rest” between rounds)

Rowing Delight (6 Rounds for calories)

2 min AMRAP:

15 med ball SQUAT clean wall ball (14/10) (Rx+ 12 reps @20/14)

Max cal row in remaining time

Rest 1 min after each 2 min AMRAP.

Repeat for a total of 6 rounds.

Cash Out

Metcon (No Measure)

3 rounds not for time:

15 GHD hip extensions

15 V-ups

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