CrossFit Silos – CrossFit
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.
