7.2.2018

CrossFit Silos – CrossFit

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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.

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