11.3.2018

CrossFit Silos – CrossFit

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Emil is a father, husband and active cyclist. He was hit by a car commuting home from work on Crabapple Road, Mon Oct 29, and spent 3 days in critical condition. Please help support this family during this difficult time by purchasing a home cooked meal!

Cash In

This is a 50 minute AMRAP. Go immediately into the metcon after you complete the 2 Mile Run. Record each segment as two separate scores in Wodify.

Walcek Cycopath 3.5km Run (Time)

3.5km (2.18 mile) run down Crabapple Road to Houzz and back

Metcon

Make a meal donation here: https://mealtrain.com/y302lk or donate to Bike Alpharetta here: https://www.gagives.org/c/GGD/a/bikealpharetta/donate/

Meal Train for Walcek Family (AMRAP – Reps)

AMRAP (remaining time)

100 KB Swings (44/25) (Rx+ 53/35)

80 Walking Lunges

60 Push Ups

40 DB Snatches (35/15) (Rx+ 50/35)

20 Deadlifts 185/155 (Rx+ 225/185)

10 Strict Pull Ups


Emil’s Route

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