4.6.2018

CrossFit Silos – CrossFit

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Metcon

For Rx you must set rower to: new workout, custom workout, intervals: TIME, :20 work + 1:40 REST.

20 min EMOM: Row-Thruster (Calories)

EMOM x 20 mins

Even: :20 Max Cal Row (SET ROWER!)

Odd: 5 Thrusters 115/75 (Rx+ 135/95)

Score is lowest round of calories.

Cash Out

Metcon (AMRAP – Rounds)

3 rounds of:

20 GHD Back Extensions

8/arm Bent over Rows

30 second Overhead Hold with kettlebells

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