7.27.2018

CrossFit Silos – CrossFit

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Gymnastics

There are two gymnastics options today. If you have bar muscle ups do the second option. If you have pullups do the first option.

10R- 10 sec pullups (10x max reps)

10 Rounds for Reps:

Max Pull Ups in 10 seconds

Rest :30

Record the total number of reps across all 10 sets as your score.

Gymnasty Complex: TTB-CTB-BMU (AMRAP – Reps)

Every 90 seconds perform 1 TTB, 1 CTB and 1 Bar Muscle Up unbroken. Do this for a total of 6 sets. Complex must be unbroken on all sets for Rx today.

0-:90: set 1

:90-3:00: set 2

3:00-4:30: set 3

4:30-6:00: set 4

6:00-7:30: set 5

7:30-9:00: set 6

Count the total number of reps complex unbroken as your score. 3 reps per set.

Metcon

6 sets, 3 min per set = 18 min total

Metcon (No Measure)

Every 1 min x 18 mins, alternating between:

Run 100m

10 DB Front Squats (50/35)

20 AbMat Sit-ups

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