9.5.2017

CrossFit Silos – CrossFit

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THE GOAL

60 Day’ers! This workout, Helen, will be retested in 60 days! Give it your best!

Weightlifting

Squat Clean

Spend 15 minutes working up to a heavy single squat clean.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cash Out

Accessory Work: Core v1 (Time)

5 sets:

5/5 Single arm ring row https://www.youtube.com/watch?v=67Lp_DeX3-c

8-10 Strict Toes to Bar https://www.youtube.com/watch?v=TWos_8LrKYo

1:00 Weighted plank with 25/15 plate on your back

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