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
