6.25.2018

CrossFit Silos – CrossFit

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Gymnastics

Metcon (No Measure)

Every :30 x 6 mins (Alternate)

1) AMRAP Strict Pull Ups

2) Ring Dip Support Hold; https://youtu.be/jPPM1ri6MqQ

Metcon

Goal: Hands cannot touch the box on the burpee box jump overs. Overhead squats are from the rack. Pick a weight you can go unbroken on the OHS on ALL sets. Your score each round is the number of calories rowed. NO ROLLOVER! Change our your plates for the next round during the rest.

4×3 min: BBJO-OHS-Cal Row (4 Rounds for calories)

R1- AMRAP 3 min:

13 Burpee Box Jumps (24/20)

13 Overhead Squats (75/55)

Max Calorie Row- the number of calories rowed is your score!

rest 3 minutes

R2- AMRAP 3 min:

11 Burpee Box Jumps (24/20)

11 Overhead Squats (95/65)

Max Calorie Row- the number of calories rowed is your score!

rest 3 minutes

R3- AMRAP 3 min:

9 Burpee Box Jumps (24/20)

9 Overhead Squats (115/80)

Max Calorie Row- the number of calories rowed is your score!

rest 3 minutes

R4- AMRAP 3 min:

7 Burpee Box Jumps (24/20)

7 Overhead Squats (135/95)

Max Calorie Row- the number of calories rowed is your score!

Cash Out

Sled pull (400 meter)

heaviest pull

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