9.12.2018

CrossFit Silos – CrossFit

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Warm-up

Metcon (No Measure)

3 sets:

8 per leg Suitcase RNT Split Squat

8 Dual Seated Arnold Press @2121

8 Toes to Bar or Knee Raises

50m Kettlebell Front Rack Carry (44/25)

Movement Demos here:

RNT Split Squat: https://youtu.be/flhy1TrRvoY

Seated Arnold Press: https://youtu.be/XapbnrMc99I

Metcon

There is a 20 minute time cap for this workout.

Metcon (Time)

For Time:

21-18-15-12-9-6-3 reps of

Push ups (HR okay for Rx)

Overhead Squats (115/75)

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