CrossFit Silos – CrossFit
Gymnastics
Metcon (No Measure)
3 Rounds:
5 Ring Archer Pushups (5 per side)
10 Seated DB Press 35/20
:30 Ring Plank Hold* (:15 per side then switch)
10 KB Turkish Situps** (2×35/2×18)
*Single arm ring plank hold demo: https://youtu.be/_Iev7PLP6QY
**KB Turkish Situp Movement Demo: https://youtu.be/RttCwCerCiM
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
30 Doubleunders (3x singles)
18 Single Arm DB Hang Power Clean & Jerks* (50/35)
3 Deadlifts (225/165)
*Do all 9 on right then all 9 on left
Cash Out (Optional/Make Up)
Metcon (Weight)
9 min EMOM:
14 Russian KBS + 7 Goblet Squats (53/35)
Enter weight used on swings and goblet squats as your score.
