12.5.2017

CrossFit Silos – CrossFit

Warm-up

Metcon (No Measure)

Build up to a heavy set. Do all movements on the right arm then start back over and repeat all movements on the left arm.

3 Rounds:

12- single-arm Russian KBS

10 Waiter Squats

8- single arm push press

Clarification: This is made up of 3 full rounds on right and 3 full rounds on the left for a total of 6 rounds.

Warmup Demo: https://www.youtube.com/watch?v=lbbUiKqe0fQ&feature=em-uploademail

Metcon

Metcon (AMRAP – Rounds and Reps)

22 minute ladder:

400m/350m row

20 (10R/10L) front rack walking lunges (Rx: 2×44/25)(Rx+: 53/35)

10 double unders*

*Add 10 double unders per round

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