02.28.2017

CrossFit Silos – CrossFit

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Metcon

With a running clock perform the 3 metcons below in order assuming no equipment or space constraints. No rest between the 3 metcons below.

Metcon (Time)

0-10:00 minutes:

21-18-15-12-9 reps for time of:

-Russian Kettlebell Swings (44/25) RX+ 53/35

-SUMO Goblet Squats (44/25) RX+ 53/35

If an athlete finishes the cycle above in under the 10 minute time cap they should rest before starting the mile. If an athlete does NOT finish the workout they should record the number of reps completed in the 10 min time frame in the notes and score this portion of the workout as 10:00. (75 reps per round)
Do this outside if it is pretty!

1 mile run (10 min cap) (Time)

Run 1 mile in 10 minutes. Your time is your score. Rest in the time remaining.

If you can’t complete a mile in 10 minutes cut the run short to 1200 meters.
If it is raining and ONLY IF IT IS RAINING athletes should substitute the run for a 1250 (M) / 1000m (W) row. This is not a scaling option and should not be considered Rx unless it is raining during the actual class time.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

22-16-10:

-Russian Twist Situps (44/25) Rx+ 53/35

-Single Arm OH Walking Lunges (switch arms half way) (44/25) Rx+ 53/35
This is as many rounds as possible in the 10 minute time frame so athletes should go through the cycle as many times as possible in 10 minutes.


1 mile run route

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