6.18.2018

CrossFit Silos – CrossFit

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Warm-up

3x 20/15 cal Assault Bike Sprints (3 Rounds for time)

3 sets: 20/15 cal Assault Bike

Rest 2 min between sets.

Metcon 1

Gymnasty 2018 v3 (Time)

4 rounds for time:


60-second handstand hold (clock facing)


60-second static UNBROKEN dead hang (if you drop from the pullup bar before 60 seconds is up this is not Rx)


15 dumbbell shoulder presses
 (no re-dip)

10/8 strict chinups (palms facing)

Men: Use 2x35lb. DBs for presses

Women: Use 2x15lb. DBs for presses

Metcon 2

My Pet Rocks (AMRAP – Rounds and Reps)

12 min AMRAP @2×50/35

100ft Farmers Carry

12 DB Thrusters

Goat/Free

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