01.05.2017

CrossFit Silos – CrossFit

Metcon

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
*Make sure to note the weight you used for the BW squats in the notes section!* Women use 14lb WB, 45lb, 20″ BJ. HR pushups okay for Rx

Cash Out

300m Farmer’s Carry (Time)

Rx: 53/35lb, Rx+ 70/53 This should take athletes no longer than 4-6 minutes to complete. If not- scale the load to meet the time domain.


300 meter farmer’s carry route

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