07.01.2017

CrossFit Silos – CrossFit

View Public Whiteboard

Metcon (Time)

With a Partner:

Cash In: 400m Slam Ball partner run (30/15) Partners must complete a total of 30 ball slams at each corner turn (4 total turns = 120 total ball slams)

then…

Chipper*:

50 thrusters (115/75lb) RX+: 135/95

50 deadlifts

50 OHS

50 push or split jerks

50 (back or front rack) lunges

Rules:

Only one person may work at a time on barbell movements. Both athletes may do burpees at the same time.

*Every minute on the minute, both athletes must stop and perform 4 burpees before they continue through the chipper.

Leave a Reply

*

captcha

Please enter the CAPTCHA text