9.26.2018

CrossFit Silos – CrossFit

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Warm-up

https://twitter.com/crossfit/status/1042750184038395904?s=12

Weightlifting

EMOM 10×10 Backsquats (Weight)

EMOM x 10 mins (10 sets)

10 Backsquats (115/75) (Rx+: 135/95)

The goal is to complete all 10 reps each minute- pick a weight that allows you to achieve this desired stimulus.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

200/150m row or 100m sprint (50 reps no matter what you choose to do)

50 doubleunders (Rx+ MUST GO UNBROKEN ALL SETS*)

For Rx+ only- if you break on the set and want to start over you can for Rx+. As long as you complete the set unbroken it is considered Rx+. All sets must be unbroken to check this box.

Cash Out (Optional/Make Up)

Metcon (No Measure)

3 sets:

H-sit hanging from bar x 30 seconds

Ring Support Hold x 45-60 seconds. accumulation is fine.

Side Plank x 30 sec straight into 20 kb side bends (35/18)