12.20.2018

CrossFit Silos – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 Hang Power Snatch (95/65)

10 Push Ups (No hand release for Rx)

10 Hang Power Clean (95/65)

10 Wall Ball (20/14)

Cash Out

Metcon (No Measure)

Do this as a class

4 sets:

:30-:45 wall sit holding 14/10 wall ball bear hug

:30-:45 wall facing handstand hold

12-16/leg DB RDLs (35/20)

10 weighted GHD Situps (14/10)