09.12.2017

CrossFit Silos – CrossFit

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Metcon

Metcon (Time)

Teams of 3

For time:

500/400 Calorie Row, alternate every 30/25 Calories.

While one partner is rowing the remaining 2 will alternate work/rest chipper style:

200 Double Unders

100 Wall Balls (20/14)

50 Lateral Box Jump Overs (24/20)

100 Burpees to a 6 inch target Overhead

50 Box Jump Overs (24/20)

100 Wall Balls (20/14)

200 Double Unders

Time Cap: 40 minutes. You must complete the row and chipper before the time cap to Rx this workout. If you finish the row first, the 3 person team works together to finish the chipper alternating as needed.

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