3.14.2018

CrossFit Silos – CrossFit

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Skill / Technique Work

Handstand Push-ups (5x max reps)

Metcon

Endurance WOD 2018 v2 (No Measure)

Every minute on the minute for 25 mins:

Station 1: 10 Alternating DB Reverse Lunges (AHAP)

Station 2: Row 13/10 cals (scale to 11/8 if needed)

Station 3: 12 Weighted sit ups (20/14)

Station 4: :45 Hollow body hold

Station 5: 5/4 Unbroken Strict Pull Ups*

*scale to 10 jumping pullups or 8 kipping pullups

Cash Out

Pump Sess (Time)

100 Supine ring rows (horizontal)

*Every time you break, perform 10/8 push-ups

Supine Ring Row Demo: https://youtu.be/Waj0jV1GoqQ

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