11.30.2018

CrossFit Silos – CrossFit

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Gymnastics

This is your time to practice. You have up to 20 minutes to practice pullups. Take advantage of this time and work with a coach on technique.

Max Unbroken Kipping CTB Pullups

6 attempts to get one set of max CTB Pullups

Metcon

The total time for the workout should include the time to complete the cash in and cash out.

Metcon (Time)

15 burpees over bar BUY IN.

1-2-3-4-5-6-7- 8

Squat Cleans @75% of 1RM Clean*

*40 DUs after each set of squat cleans (Rx scale to :25 sec assault bike sprint).

*Rx+ increase % to 80% 1RM

15 burpees over bar CASH OUT!

Cash in/cash out are included in your total time. Note weight used in comments.

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