5.24.2018

CrossFit Silos – CrossFit

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Weekly Reminders!

9, 9:30 and 10am TOMORROW- WE MURPH. YOU MUST SIGN INTO WODIFY . LIMITED SPOTS AVAILABLE.

Metcon

Rest exactly 10 mins between Metcon 1 & Metcon 2. Everyone will be on different times so coach will have a running clock.

Metcon 1

THERE IS A 13 MIN TIME CAP FOR METCON 1- Rx and RX+ must finish in 13 mins or less to click”Rx”

: Squat-Lunge- Sprint (Time)

4 rounds for time:

20 AirSquats


40 Total Alt Walking Lunges


100m sprint

THERE IS A 13 MIN TIME CAP FOR THIS WORKOUT

Metcon 2

THERE IS A 13 MIN TIME CAP FOR METCON 2 WORKOUT

Rattlesnake (Time)

40-30-20-10

Wallballs 14/10 (Rx+ 20/14)

GHD Sit-ups*- touch floor all reps

*Scale to weighted abmat situps (20/14)

THERE IS A 13 MIN TIME CAP FOR THIS WORKOUT

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