9.4.2018

CrossFit Silos – CrossFit

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Cash Out

Metcon

Helen on the Run (4 Rounds for time)

Every 5 min for 20 minutes (4 sets):

400m Run

21 American Kettlebell Swings 53/35

12 Pullups

Each round is a sprint, you will enter 4 separate scores which means if you finish under 5 mins you rest.

Metcon (No Measure)

Every min on the min for 10 mins:

5 empty bar curls 45/35

3 Hand Release Push Ups

5 shoulder press

3 Hand Release Push Ups

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