4.2.2018

CrossFit Silos – CrossFit

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Skill / Technique Work

Rope Climb (6×1 EMOM (6 sets))

EMOTM for 7 mins: 1 Rope Climb

Rope Climb Options:

1. Legless

2. With feet

3. ½ Climb

For those who don’t have rope climbs:

Odd minutes: 15 GHD Sit-ups

Even minutes: Pullup Bar dead hang 30-sec

Metcon

30 Back Squats- 75 Box Jumps (Time)

10-8-6-4-2 (NO RACKS!)

Back Squat* 135/95 (RX+ 155/115)

*15 Box Jumps after each set (24/20) (RX+ 30/24)

Rx+ must jump 30/24. Step ups are not considered Rx or Rx+ today.
NO TIME CAP

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