CrossFit Silos – CrossFit
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
