6.4.2018

CrossFit Silos – CrossFit

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Gymnastics

Gymnasty: 4R: AMRAP CTB + 5/3 Bar MU

4 Sets:

AMRAP C2B Pullups (come off the bar= set is over)

5/3 Bar Muscle Ups

Rest as needed

*Try to keep pull up sets within 5

Metcon

Wolf’s Bane (Time)

3 Rounds for time:

100ft OH Walking Lunges (45/35)

25 Med Ball Cleans (20/14)

Cash Out

Strict Toes-To-Bar (5x max reps)

Go from the rings today- movement demo here: https://youtu.be/a5ur3GpWuXs

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