CrossFit Silos – CrossFit

Metcon 1

If you can’t keep a consistent pace at the 200m distance cut to 150m to meet the desired sprint stimulus. The goal is to keep a consistent pace.

Metcon (AMRAP – Reps)

Sprint Conditioning:

Every 90 seconds x 5:

200 Meter Run (1 rep)

Rest 2:00

Every 90 seconds x 5:

200 Meter Run (1 rep)

Metcon 2

In preparation for the open— partner up. Your score for the 6 min AMRAP below will be entered into Wodify by your partner. Once you finish the amrap your partner will complete the workout. You will enter your partner’s score into Wodify. Don’t be afraid to no rep. Be honest on your range of motion. Help your partner pace and make sure to keep track of their reps! Have fun!

Metcon (AMRAP – Reps)


1, 2, 3, 4, 5, 6…

Bodyweight Front Squats

5 Med Ball Squat Cleans (20/14)

Total Score = Total number of FS + Med Ball Squat Cleans in 6 minutes

FS should be from the RACK
Med ball squat clean movement Demo: https://youtu.be/-nk0GqeSTJs

Cash Out

Midline Work: Row-Sit-Raise (AMRAP – Rounds and Reps)

3 Rounds For Quality:

21 Calorie Row

15 Med-ball GHD Sit-Ups (20/14)

9 GHD Glute Ham Raises

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