CrossFit Silos – CrossFit
Gymnastics
Metcon (No Measure)
NOT For time:
10 Ring Muscle-ups
Handstand Walk 20m
10 Bar Muscle-ups
Handstand Walk 20m
10 Muscle-ups
*Scale to MU progressions/practice, strict pull-ups and dips. For HS Walk scale to HS freestanding holds / donkey kicks or 60 sec holds against wall. Intent is for structured and sequential gymnastic skill work.
Metcon
Start on the rower and do your first set of squat cleans at the 1 min mark. Enter your squat clean weight separately but note weight used in the comment section of your metcon score.
Metcon (Calories)
AMRAP 8:
Row Calories
On the Minute – 3 Squat Cleans @70% 1 rep max squat clean
Note weight used for squat cleans in comments section. You’ll have done 7 sets of 3 at the end of the workout.
Squat Clean (EMOM @70% of1RM)
Enter the weight used in the metcon here :). Rx standard is to keep the weight the same across all sets.
Cash Out
GHD Hip Extension Barbell Row (3×10)
Movement Demo: https://youtu.be/PTIjRSr47b8
