6.11.2018

CrossFit Silos – CrossFit

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Gymnastics

Metcon (No Measure)

Skill EMOM x 16— this is a warmup

Min 1) Rope Climb 1-3 reps

Min 2) Alternating Pistol Squats x 10 reps (5 per leg)

Min 3) :45 Hollow Hold or Hollow Rock

Min 4) 50ft Double OH KB Walking Lunge (35/18)

Double KB OH Walking Lunge demo: https://youtu.be/xlSHiRuaryg

Metcon

Fer-de-lance (Time)

6 Rounds for time:

5 Snatches 115/75 (Rx+ 135/95)

12 Toes to Kettlebell (Rx+ 8 Toes-to-Bar)

Toes to Kettlebell movement demo: https://www.youtube.com/watch?v=IKioRfkBJBY

Cash Out

400m Farmer’s Carry (Time)

Rx: 53/35lb; Rx+ 70/53 This should take athletes no longer than 6-8 minutes to complete. If not- scale the load please.

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