11.9.2018

CrossFit Silos – CrossFit

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Warm-up

Warm-up (No Measure)

4 sets:

100m Sled Push (1/2 BW)

25 Banded Good Morning

Metcon

10x100m Row Sprints (Time)

10 Rounds:

100 meter Row

90 sec rest between sets

Score = slowest 100 meter

Athletes MUST set up the rower prior to the workout. The rower will count down each interval. On your last interval press menu to save your performance for each interval.

INSTRUCTIONS: Select New Workout, Intervals, Distance, 100m with 1:30 rest between sets. Hit the check mark to start.

Cash Out

Cash Out: Body Armor 2 (CompTrain) (No Measure)

3 Sets-

8 Dumbbell Incline Bench Press

12 Barbell Romanian Deadlifts

16 Barbell Bent Over Rows

Pick a challenge load to use across all sets

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