4.16.2018

CrossFit Silos – CrossFit

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Weightlifting

Partner up. Someone else or the Coach will be counting your reps. Move fast and string as many as early as you can.

50 DB Thrusters for Time (Time)

50 Dumbbell Thrusters for Time (50/35)
If a partner is not counting your reps it is not considered Rx.

Metcon

This is a SPRINT! Your slowest time is your score. Keep that in mind and make sure you warm up appropriately.

10x100m Row Sprints (Time)

10 Rounds:

100 meter Row

90 sec rest between sets

Score = slowest 100 meter

Athletes MUST set up the rower prior to the workout. The rower will count down each interval. On your last interval press menu to save your performance for each interval.

INSTRUCTIONS: Select New Workout, Intervals, Distance, 100m with 1:30 rest between sets. Hit the check mark to start.

Cash Out

GHD Glute game Raise demo: https://youtu.be/z15C9UZUbss

Metcon (No Measure)

3 Sets Not For Time:

10 GHD Glute Ham Raises

20 GHD Sit-Ups

10 GHD Back Extensions

20 Empty Barbell Good Mornings (45/35)

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