7.12.2018

CrossFit Silos – CrossFit

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Warm-up

“Flight Simulator” (Time)

For Time: Unbroken sets of Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps

These must be unbroken for Rx. 15 Minute TIME CAP

Metcon

Rest 5 mins after the AMRAP. You have 10 mins to work up to a heavy power snatch.

5 min AMRAP: Snatch! (AMRAP – Reps)

5 min AMRAP @135/95

5 Power Snatch

5 Squat Snatch

Weightlifting

Rest 5 mins after the AMRAP. You have 10 mins to work up to a heavy single power snatch

Power Snatch

Cash Out

Midline 2018: Core (Time)

For Time:

35 GHD Sit-Ups

35 Hip Ext

20 GHD Sit-Ups

25 Hip Ext

35 AbMat Sit-Ups

35 Supermans

20 AbMat Sit-Ups

20 Supermans

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