3.12.2018

CrossFit Silos – CrossFit

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Warm-up

Don’t game the workout- stay true to the light and hard level of efforts to get the full benefit of the intended stimulus of the workout.

Rowing Conditioning 2018 v2 (Calories)

2-3-4-5-4-3-2 min pyramid / 2 min easy

Pre-set the monitor for 30 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with 1 minute of rest in between each piece. Two minutes hard, one light, three hard, one light, four hard, one light and so on. Record the total number of calories rowed for this warmup.

Metcon

FOR RX YOU MUST GO UNBROKEN ON THE WALL BALLS ALL 5 ROUNDS. 15 MINUTE TIME CAP. IF YOU DO NOT FINISH THE WORKOUT UNDER THE TIME CAP IT IS NOT CONSIDERED RX.

5R: 15 Wall Balls-8 Pistols (Time)

5 Rounds for Time:

15 UNBROKEN Wall Balls (20/14)

4 per leg pistol squat

15 MINUTE TIME CAP
For Rx all wall balls must be unbroken- no pausing, stopping or misses.

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