7.26.2018

CrossFit Silos – CrossFit

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Warm-up

3 attempts to bike 15 calories using only your arms. Enter your best of three score

Assault Bike 15 Cal ARMS ONLY (Time)

Bike 15 calories on the Assault Bike using only your ARMS!

Weightlifting

Shoulder Press (5×5)

Build in weight. Rest no more than 2 mins between sets. Enter your heaviest set of 5.

Metcon

Metcon (Time)

15 min time cap!

2 rounds for time:

500/450m row

Rest exactly 1:00

400m Run

Rest exactly 1:00

Score is total time including rest. Do not include the rest after the last 400m run in your total time

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