8.8.2018

CrossFit Silos – CrossFit

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Warm-up

Warmup: HSPU, Rope Pullup, Saw, Wipers (No Measure)

4 Sets Not For Time:

6 Deficit Handstand Push Up Negatives (3-4sec Down): https://youtu.be/K9aFvWSOG1A (stack bumpers)

6 Single Arm Rope Pull Up: https://youtu.be/rHsR02mRIYM

10 Ring Body Saw: https://youtu.be/3uaxHCDiXJA

10 per side Barbell Windshield Wipers: https://youtu.be/eNxGGePOIKc

Metcon

Metcon (Time)

For Time:

1000/850m Row

21 Pullups (Rx+ 15 Bar MU)

5 Squat Snatches (95/65)

4 Squat Snatches (115/75)

3 Squat Snatches (135/85)

2 Squat Snatches (155/95)

1 Squat Snatch (165/105)

Cash Out

50 GHD Situps For Time (Time)

Rx+ Med Ball GHD Situps (14/10)

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