5.23.2018

CrossFit Silos – CrossFit

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Metcon

Partner Up- you will not be counting your own reps today- we are going Open Style!

Weightlifting

18 and Life (AMRAP – Rounds and Reps)

6 minute AMRAP @ 135/95

3 Hang Power Snatch

6 Split Jerk

9 Hang Power Clean

Metcon 2

Score= slowest 100m sprint

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.

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