03.30.2017

CrossFit Silos – CrossFit

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Metcon

Metcon (3 Rounds for reps)

ROUND 1: Complete as many rounds and reps as possible in 3 minutes of:

6 Kettlebell Deadlift Jumps (53/35)*

9 Shoulder to Overhead (115/75 lbs) (Rx+: 135/95)

12 Toes-to-Bar (Rx+: Toes to Rings)

Rest exactly 2 minutes, and then . . .

ROUND 2: Complete as many rounds and reps as possible in 4 minutes of:

6 Kettlebell Deadlift Jumps (53/35)*

9 Shoulder to Overhead (115/75 lbs) (Rx+: 135/95)

12 Toes-to-Bar (Rx+: Toes to Rings)

Rest exactly 60 seconds, and then . . .

ROUND 3: Complete as many rounds and reps as possible in 5 minutes of:

6 Kettlebell Deadlift Jumps (53/35)*

9 Shoulder to Overhead (115/75 lbs) (Rx+: 135/95)

12 Toes-to-Bar (Rx+: Toes to Rings)

*Demo Kettlebell Deadlift Jump: https://www.youtube.com/watch?v=6qoiZadyZrU&index=2&list=TLGG3muxS2GooYsyMDAzMjAxNw

Cash Out

Metcon (Time)

100 flutter kicks

50 V-Ups

25 Hollow Rocks

*5 min cutoff*

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