4.30.2018

CrossFit Silos – CrossFit

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Weightlifting

Spend no more than 20 mins working up to a heavy single split jerk

Split Jerk (1×1)

Metcon

Quad Buster (4 Rounds for time)

4 Rounds:

500/450 meter row

Max time wall sit holding wall ball in bear hug (20/14)

Record ONLY the time you held the wall sit EACH ROUND (there are 4) as your score.

Record your 500/450m times in comments.

Why it’s hard: Since rowing is a “leg sport”, any exercise that continues to place demands on the quadriceps, glutes (and core!) is exhausting.

Why it’s good for you: This workout helps you learn how to work through muscle (and mental) fatigue.
Walk sit movement demo: https://youtu.be/sbdYrgCAC6w

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