03.14.2017

CrossFit Silos – CrossFit

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Metcon

Metcon (4 Rounds for reps)

ROUND 1: Score is total number of reps

3 sets: (R1 total time 9 mins: 4:30 on/4:30 off)

30 sec Calorie Row @ 2k pace (1 cal = 1 rep)

30 sec rest

30 sec Double Unders (2x singles NOT Rx)

30 sec rest

30 sec Box Jumps, 24/20” (Steps Ups not Rx)

30 sec rest

*2 min rest BEFORE Round 2 NOT between sets in Round 1*

ROUND 2: Score is total number of reps. (R2 total time 6 mins) Athletes make sure to set rower to show CALORIES and METERS- total cal is score!

3 sets: 2 mins each set no rest between sets

Athletes have 2 minutes to row 250/200 meters (1 cal = 1 rep) + Air-squats if remaining time in 2 minute set

*2 min rest BEFORE Round 3 NOT between sets in Round 2*

ROUND 3: Score is reps in 2 min

2 min AMRAP:

-20 WallBalls, 20/14# + Box Jumps, 24/20” with a step down (no bounding!) in remaining time

-2 min rest AFTER Round 3 or BEFORE Round 4 below-

ROUND 4: 5 MIN AMRAP @ 80% EFFORT

5 Pull Ups

5 Toes to Bar

10 Russian KB Swings, 53/35# (eye level)

Score is total number of reps in 5 mins.

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