10.20.2018

CrossFit Silos – CrossFit

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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!

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