1.13.2018

CrossFit Silos – CrossFit

Metcon

This is a partner workout- there is a hard 40 min time cap which includes the time it takes to complete the 100 burpee over rower cash in.

100 Partner Lateral Burpee over the Rower (Time)

100 Partner Lateral Burpee over the Rower. Partition reps as desired. Two feet jump- two feet land. Tag in and out.

Cash In

There is no rest between the Burpee Over Rower cash in and Afterburner partner metcon.

Afterburner (Time)

“Afterburner”

For time:

65/50 Calorie Row

50 Wall balls (20/14)

55/40 Calorie Row

40 Wall balls (20/14)

45/30 Calorie Row

30 Wall balls (20/14)

35/20 Calorie Row

20 Wall balls (20/14)

45/30 Calorie Row

30 Wall balls (20/14)

55/40 Calorie Row

40 Wall balls (20/14)

65/50 Calorie Row

50 Wall balls (20/14)

Partition reps as desired, one person working at a time.

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