08.17.2017

CrossFit Silos – CrossFit

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Warm-up

Metcon (Time)

“1/2 Flight Simulator”

For Time

5-15-25-35-45-50-45-35-25-15-5

Unbroken Double-Unders

The pyramid rep scheme ascends from 5 to 50, then back down to 5. Each set must be unbroken for Rx. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.

Metcon

2017 Crossfit Games Vest Triplet (Time)

3RFT: (Rx+: 4RFT)

400-meter run

24 airsquats

12 burpee box jump overs 24/20 (Rx+: 30/24)

Rx+: 20/14lb weight vest

*25 min time cap*

CARDIO WOD

Filthy Fifty

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