12.27.2018

CrossFit Silos – CrossFit

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Gymnastics

Gymnasty: Ring Support, Ring Dip, Pull-Up Hold

Set 1: 3:00 Accumulate as much time in Ring Support

Set 2: 3:00 Accumulate time in Bottom of Ring Dip

Set 3: 3:00 Accumulate time in False Grip ring Pull Up Hold

Count total number of seconds (reps) each set as your score.

Metcon

Metcon (Time)

4 RFT:

100ft forward walking lunge

30 GHD sit-ups

30 pull-ups