7.17.2018

CrossFit Silos – CrossFit

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Gymnastics

Weighted Pull-ups (1 rep max)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon

Metcon (Time)

50-40-30-20-10

Medicine-ball squat cleans (20/14)

*10 Knees to Elbow after each set

Cash Out

GHD Back Extensions (3×20)

GHD Back Extensions
What’s the difference between a GHD Back Extension and a GHD Hip Extension: http://youtu.be/3xc9k8k6ZxY