12.9.2018

CrossFit Silos – CrossFit

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Warm-up

Warm-up (No Measure)

4 rounds:

:15 Assault Bike Sprint (NO SEAT)

5 Burpee Broad Jumps

100′ Farmer’s Carry (2×53/2×35)

-Rest 1 min-

Metcon

This is not a partner workout

Metcon (2 Rounds for reps)

In 20 minutes:

R1: 10 min AMRAP of…

3, 6, 9, 12.. Arch Rocks

300/250m Row

R1: 10 min AMRAP of…

3, 6, 9, 12.. Hollow Rocks

300/250m Row

Record total number of reps each round as your score.

Hollow and Arch Rock Movement Demos: https://youtu.be/MDCpKdNb-5w

Cash Out

Metcon (No Measure)

7 Rounds NOT for Time:

7 DB bench press*

AMRAP Strict pullup (ring rows scale)

7 standing barbell shoulder press*

7 Standing DB strict curls (2×30/2×15)

*Pick a weight you can do 7 reps unbroken. Use two bars. Complete 7 reps bench, AMRAP strict pullups, 7 reps strict press, 7 strict curls…then rest 1 minute and repeat for 7 rounds.

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