2.22.2018

CrossFit Silos – CrossFit

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Weekly Reminders!

Sign up for the Open! Choose Metcon 1 or Metcon 2- not both! Highly recommend the cash out and goat work if you don’t want to do either.

Metcon 1

Metcon (No Measure)

EMOM x 20 min

Min 1: 50 Doubleunders (2x singles)

Min 2: 8-10 Ring pull-ups

Min 3: 18-20 situps

Min 4: 15/13 Assault Bike or Row Cal

ROTATE THROUGH STATIONS

Metcon 2

AMRAP 30: Run-Sit-Squat-Pull (AMRAP – Rounds and Reps)

AMRAP 30:

300m Run (Rx+ 400m Run)

30 Abmat Situps

20 Airsquats

10 Pullups (Rx+ 7 Chest to Bar Pullups)

Cash Out

Metcon (No Measure)

3 Sets:

10/leg SL RDL @ 1×53/35

10 Sumo KB Deadlifts @ 1×53/35

10 KB Deadlift @ 2×53/35 (both heads touch the ground)

10 Alt SEATED Dumbbell Bench Press (50/20)

10 Barbell Bench Press @60%+ 1RM

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