Spring Break 2019 Day 2

CrossFit Silos – CrossFit

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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 (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.

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