8.3.2018

CrossFit Silos – CrossFit

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Metcon 1

Rest 5 mins between workouts.

Crabapple Slam (AMRAP – Rounds and Reps)

Three, 5-Minute Rounds of:

20 Slam Balls (30/20)

20 Air Squats

Run 200m (10 reps)

Rest 2 mins between rounds. Pick up where you left off each new round. 50 reps per round. All or nothing on the 200m run.

Enter Total Rounds + Reps

Metcon 2

Rest 5 mins between workouts.

Plug Walk (Time)

10 Rounds for Time

30 Doubleunders (*Rx+ 30 unbroken DUBs)

50m Farmers Walk (Rx 53/35 KB or 50/35 DB)

*Rx+ If you break you must start over. All sets must be unbroken for Rx+ today.

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