9.30.2018

CrossFit Silos – CrossFit

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Weightlifting

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Power Snatch + OHS (95/65)

1 rope climb after each set!

Metcon

Metcon (Time)

Set your rower monitor for Select Workout>New Workout>Single Distance 5,000 meters

Partner A rows for 3 mins, or until tagged by Partner B, who completes:

100m run


10 double KB swings (2×44/25)


5 single arm KB swings each (10 total) (44/25)

5 goblet squats
 (44/25)

5 push press
 (2×44/25)

5 sit-ups

Switch back and forth until you have completed the 5,000m in total

Cash Out

Metcon (No Measure)

4 Rounds NOT FOR TIME:

:20 Ring Dip Support Hold

:25 GHD Supine Hold: https://youtu.be/zTikRBHZV4Y

:30 Clock Facing Handsttand Hold

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