11.30.2017

CrossFit Silos – CrossFit

Metcon

Every time your kettlebell swings become squatty, a baby seal dies.

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
30 minute time cap! Scale appropriately. Ladies use a 14lb med ball, jump 20″ and swing 35lb KB. Step Ups are not considered Rx. Swings are American not RUSSIAN.

Cash Out

Metcon (AMRAP – Rounds and Reps)

3x:

A1. 1-1-2 Dumbbell Bench Press x 8 reps

Movement Demo: https://www.youtube.com/watch?v=Tb_NZDKGkvI

Rest 90 seconds

A2. Single-Arm Dumbbell Row x 8-10 reps each @ 2111

(row the DB to your hip, not your chest)

Rest 90 seconds

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