CrossFit Silos – CrossFit
Warm-up
Gymnastics
Metcon (AMRAP – Reps)
Front Lever/Pull-up EMOM
8 Minutes
On the first 30 seconds of every minute you will perform a front lever (or L hold) for ALAP (as long as possible)
Every second 30 seconds you will perform 5 pull-ups or chest to bar for RX+ AFAP (as fast as possible)
Record your seconds of lever or L hold plus your 40 pull-ups.
RX = pull-ups and either L or Lever. RX + = chest to bar, and lever
Metcon
Atomic Escalation (Time)
3-6-9-12-15-18-21
Atomic Sit-ups
Overhead Walking Lunges
45#/25#
Atomic Sit-ups
https://youtu.be/CK2dC7c4aCw
protect the butt, use an abmat
