8.10.2018

CrossFit Silos – CrossFit

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Metcon 1

Rest exactly 5 minutes between workouts.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10 hang power clean (95/65)

10 alt. front rack reverse lunges in place (95/65)

10 pull-ups (Rx+ 20 pullups)

Metcon 2

Rest exactly 5 minutes between workouts.

Metcon (Time)

For time (10 min time cap!)

500m/450m row

150 Doubleunders (2x singles)

50 Russian KBS (Rx: 53/35) Rx+ 70/53

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