9.25.2018

CrossFit Silos – CrossFit

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Warm-up

Warm-up (No Measure)

Complete 3 rounds for quality:

10 Lateral DB Raises (25/15)

10 Dumbell Chest Flys (25/15)

5/3 Pull Ups slow Negatives!!!!

Metcon

Goal is to complete each round in 6-7 mins. 40 min time cap!

Dirty Kelly (Time)

5 Rounds for Time:

300m med ball run (14/10) (Rx+ 400m med ball run 20/14)

30 box jump overs 24/20 (Rx+30/24)- full hip extension is not required

30 wall balls (14/10) (Rx+ 20/14)

There’s a 40 min time cap on this workout for both Rx and Rx+

In case of rain, please sub 400m (Rx) and 500m (Rx+) row. Please note rain/row in the comments

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