4.11.2018

CrossFit Silos – CrossFit

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Weightlifting

Spend no more than 15 minutes on this.

Close Grip Bench Press

Arms Straight Out for Bench Press

Movement Demo: https://www.youtube.com/watch?v=rSxRiDrYipI
Spend 15 mins working up to a heavy triple

Metcon

Poking Spiders (AMRAP – Reps)

30 min EMOM:

Min 1 = 20 American KBS (53/35)

Min 2 = 10 Burpees (New Open Standard)

Min 3 = MAX Wallballs (20/14)- THIS IS YOUR SCORE

Record the total number of wall balls for your score. No step backs/ups on burpees for Rx.

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