3.6.2018

CrossFit Silos – CrossFit

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Skill / Technique Work

Metcon (3 Rounds for reps)

R1: 3 min AMRAP:

15 TTB + 15 Walking Lunges + 15 Air Squats

Rest 3 Minutes

R2: 3 min AMRAP:

12 TTB + 15 Walking Lunges + 12 Air Squats

Rest 3 Minutes

R3: 3 min AMRAP:

9 TTB + 15 Walking Lunges + 9 Air Squats

Weightlifting

Death by Bodyweight Back Squats (AMRAP – Rounds)

Death By Back Squats @ Bodyweight

Scale as needed – Aim for at least 10 rounds. Post weight used in comments.

Cash Out

Abs Party 2018 (AMRAP – Rounds and Reps)

5 sets: WATCH THE MOVEMENT DEMOS PLS

5 Spoon Press (pick your weight)

5/per direction Floor Wipers- hold weight locked out over chest

Spoon Press Movement Demo: https://youtu.be/GPOQFIYteRk

Floor Wiper Movement Demo: https://youtu.be/DhT2KCx1eMM

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