7.30.2018

CrossFit Silos – CrossFit

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Gymnastics

This is not for time but coaches please allocate at 20 min max for this.

Metcon (AMRAP – Rounds)

Part A: Accumulate 3:00 in Hand Stand Hold. Use any scale you need to spend the time inverted

Part B: Complete in as few rounds as possible:

100 Ring Push Ups- Record number of rounds it took to complete 100 reps as your score. For instance, if you did 10 rounds of 10 reps you would record 10 rounds as your score. If you did 20-20-10-20-20-10 you would record 6 rounds as your score.

Metcon

Metcon (Time)

For Time:

30 DB Box Step Overs (All 20″) (2×50/35)

30 Walking Lunges (no weight)

800m run or 1000/800m row

30 DB Box Step Overs (All 20″) (2×50/35)

30 Walking Lunges (no weight)

400m run or 500/450m row

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