8.7.2018

CrossFit Silos – CrossFit

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Warm-up

Warm-up (No Measure)

Complete the following in order:

25’ HS Walk

50 Hollow Rocks

25’ HS Walk

50 Russian Twist w medball (20/14)

25’ HS Walk

60 sec L-sit (Accumulated time)

Metcon

How Does It End? (Time)

3000/2500m Row

2 mile Run

100 Wall Balls (20/14)

Suggested Scaling Options:

Option 1:

2 Rounds:

1000/800m Row

1 Mile Run

50 Wall Balls (20/14)

Option 2:

5 Rounds:

500/450m Row

400m Run

20 Wall Balls (14/10)

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