10.7.2017

CrossFit Silos – CrossFit

Metcon

The goal: under 10 mins per round

Metcon (Time)

Three rounds for time of:

Partner A Rows 500 Meters…

While Partner B performs continuous Walking Lunges with 2xKettlebells 44/25LB front rack or farmer’s carry hold for the duration of Partner A’s row

immediately followed by…

Partner B Rows 500 Meters…

While Partner A performs continuous Walking Lunges with 2xKettlebells 44/25LB front rack or farmer’s carry hold for the duration of Partner B’s row

immediately followed by…

Both Partners A and B run 800 Meters (together)

———–

One full round requires that both partners row 500 meters, perform AMRAP lunges, and run 800 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges at a minimum 300-feet, and runs 2400 meters.

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