8.30.2018

CrossFit Silos – CrossFit

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Metcon

Metcon (Time)

100 Doubleunders

50 American KBS 1×53/35 (Rx+ 70/53)

50 DB Step ups 20″ all 2×35/20 (Rx+ 50/35)

50 American KBS 1×53/35 (Rx+ 70/53)

100 Doubleunders

Cash Out

Time cap: 20 minutes

Cash Out: Guts and Butts (Calories)

4 Rounds for Total Calories:

500m Row *record calories each round*

21 GHD Sit-ups (to parallel Rx today) Rx+ Touch the Ground on all GHD sit-ups

Rest 1:30 Between Rounds

Set the rower for 500m exactly and enter the number of total calories rowed across all 4 rounds as your score. This is not for time – it is for total calories.

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