CrossFit Silos – CrossFit
Metcon 1
Today’s workout is a 2-person partner workout and is made up of 3 metcons. We will keep a running clock from 0-40:00. Metcon 1 will end at the 7:00 mark. Rest from 7:00-12:00.
2018 Team Series WOD 1 (AMRAP – Reps)
7 min AMRAP: Synchronized bar-facing burpees- partners must share a bar!
Time cap: 7 minutes
Metcon 2
Running Clock: 12:00-22:00. Rest from 22:00-27:00.
2016 Team Series WOD 3 (scaled) (2 Rounds for reps)
Round 1: Max calories rowed in 5 minutes
then…
Round 2: Max push presses in 5 mins (75/55)
Record total calories as reps in Round 1 and total reps as reps in round 2.
Resting partner should strip barbell and setup up for push press on the rack.
Metcon 3
Running Clock: 27:00- until you finish or 40:00 expires. Metcon 3 is for time. 13:00 TIME CAP!
2018 Team Series 2018 WOD 3 (Scaled) (Time)
21-15-9 reps for time of:
Synchronized jumping pull-ups (Rx+ Synchronized pullups)
Synchronized deadlifts 135/95 (Rx+ 185/135)
Time cap: 13 min or when time expires!
