CrossFit Silos – CrossFit
Cash In
Metcon (AMRAP – Reps)
10 Min EMOM:
Every minute on the minute do 20 airsquats. In remaining time perform a Superman Hold
Count total reps across all sets for score.
Metcon
Metcon (Time)
6 Rounds for Time:
200m DB Highest Incline Possible Uphill WALK on Treadmill (Use 2×35/20lb Dumbbells for carry) Rx+ 400m Run
7 Dumbbell Squat Cleans (2×40/25)
15 Dumbbell Pushups (2×40/25)
{No rest between rounds}
Movement Demo Dumbbell Clean: https://youtu.be/CUaxieWW0tw
Cash Out
Metcon (AMRAP – Reps)
10 Min EMOM:
5 burpees over dumbbell. In remaining time perform max hollow rocks
Enter total number of hollow rocks across all sets for your score.
