12.18.2018

CrossFit Silos – CrossFit

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Metcon

Metcon (Time)

2 rounds for Time:

30 Russian KBS (53/35)

1 min rest

30 Russian KBS (53/35)

30 air squats

1 min rest

30 Russian KBS (53/35)

30 air squats

30 sit-ups (Rx+ 20 TTB)

1 min rest


2018 Annual Silos Xmas Party!!!

Cash Out

Metcon (No Measure)

3 sets:

A1. 10 Dumbbell Pull Overs: https://www.youtube.com/watch?v=tcHaHIQStsk (pick your focus area based on video)

A2. 20 Russian Medicine Ball Twist: https://www.youtube.com/watch?v=XAedXcuKyk8

Athletes Choice on weight

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