12.13.2017

CrossFit Silos – CrossFit

Metcon 1

The Longest Mile (Time)

4 Rounds for Time:

10 Burpees

100 meter Run

10 Air Squats

100 meter Run

10 Push-Ups

100 meter Run

10 Sit-Ups

100 meter Run

Metcon 2

If we run out of rings do these in heats.

50 Supine Ring Rows (Time)

50 Supine Ring Rows

*Feet must be elevated in line with rings for Rx

12 Hollow Rocks every time you break

Supine Ring Row Movement Demo: https://www.youtube.com/watch?v=Waj0jV1GoqQ

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