CrossFit Silos – CrossFit

Metcon 1

Rest exactly 5 minutes between Metcons 1 & 2


Spend 15 minutes warming up to the deadlift weight you plan to use (50% or 70% 1RM Clean Grip Deadlift)

Dead Bodies Hit the Floor (AMRAP – Reps)

10 min EMOM:

EMOM = 5 Bar Facing Burpees + max rep deadlifts @ 50% (Rx+ 70%) 1 rep max deadlift

*After athletes finish the 5 bar facing burpees they will do max rep deadlifts in the remaining time each minute.

Record the total number of deadlifts as your score.

Metcon 2

Rest exactly 5 minutes between Metcons 1 & 2

2018 New Year’s Day WOD (Time)

20 Min AMRAP:

500/400m row

30 Med Ball OHS (20/14)

50 Double Unders

Med Ball OHS movement demo: https://www.youtube.com/watch?v=OjFkI3Ocoj8
Wodify glitch on scoring: Score will be number of ROUNDS in minute field and number of REPS in seconds field. Row counts for 2 reps per 100m rowed. Total score per round Rx men: 90. Total score per round Rx women: 88

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