04.14.2017

CrossFit Silos – CrossFit

View Public Whiteboard

Metcon

The Walking Dead: 5RFT E5MOM (5 Rounds for time)

Every 5 min for 25 min complete:

300m run (Rx+: 400m run)

10 deadlifts (165/115) (Rx+: 200/155lb)

10 box jumps (24/20) (Rx+: 30/24)- step ups are not Rx

*recover with any remaining time😎

Your overall score is the time it takes to complete each round. For instance if you finish round 1 in 4 minutes your time is 4:00. You recover :60 before the next round. In round 2 if you finished in 4:30 you record 4:30 as your score and recover for :30. If you fail to complete any round within the 5 min time domain your score is 5:00 for the given round and you will not check Rx.

Masters 55+ deadlifts 135/95, step ups allowed

Cash Out

400m Reverse “Batwing” Sled Drag @ 75% BW (Time)

This is a 400 meter backwards “batwing” sled drag pulling 75% of your own bodyweight.

Rx+: 400m 100% BW reverse sled drag

Batwing demo: https://youtu.be/v0Rxi7KDv4c

Leave a Reply

*

captcha

Please enter the CAPTCHA text