12.23.2018

CrossFit Silos – CrossFit

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Metcon 1

Metcon (Time)

21-18-15-12-9-6-3

Alternating DB Snatch (2×50/35)

DB Hang squat clean (2×50/35)

Metcon 2

12 Days of Christmas (AMRAP – Reps)

1 Hang squat clean

2 Hang power clean

3 Thrusters

4 Pull ups

5 Toes To Bar

6 Wall balls (20/14#)

7 GHD (sub situps)

8 Burpees

9 DUs (3:1 Singles)

10 Deadlifts

11 Shoulder to Overhead

12 Overhead Lunge Steps

– No CUT-OFF THIS YEAR!

– pick a load you like, 135#/95# will click RX+ everything else is RX (if you are pushing yourself)

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