06.30.2017

CrossFit Silos – CrossFit

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THE GOAL

This is your mental and endurance day. Stay positive and pace yourself. Pick your poison.

Metcon

Choose one or the other- NOT BOTH! The class will share a running 45 min clock.

Metcon 1

E4MOM for 40: Run-Burp-Row-Squat (5 Rounds for time)

Every 4 minutes for 40 minutes alternate between A and B for 5 rounds of each

A) 400m Run + 10 burpees

B) 500/450m Row + 25 air squats

Make sure to record your time every 4 minutes and enter your time each round as your score.

*Goal is to get 90 seconds or more of rest each round. If needed scale down to 300m run and 400/350m row.

Metcon 2

CF Mainsite WOD: 45 AMRAP: 800 Deadman (AMRAP – Rounds and Reps)

Crossfit Mainsite from 6.24.2017:

AMRAP in 45 minutes of:

Run 800 meters (1 rep)

10 Deadlifts (225/155)

Run 800 meters (1 rep)

50 abmat sit-ups

Each 800m run counts as 1 rep.
Your goal should be 4-5 rounds in the 45 mins allotted.

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