CrossFit Silos – CrossFit
Metcon 1
Rest 5 minutes exactly between Metcon 1 (partner row) and Metcon 2 (solo run).
Metcon (Time)
For time with a partner:
2,500/2,000 m Partner Row (switch every 500/400m)
Rest 2 minutes
2,500/2,000 m Partner Row (switch every 250/200m)
Metcon 2
Partners must use the same weight for all lifts. No averaging weights between two partners. No male/female partners.
Hybrid 50 (Weight)
With a partner:
50 Bench Press
50 Backsquats from rack
50 Deadlifts
50 Push Press
50 Power Cleans from rack
Split reps as desired. 50 total reps. Partners must use the same weights. No averaging. Add up all weights used across all sets as your total score.
Example score:
Bench: 150
Back Squat: 260
Deadlift: 350
Push Press: 185
Power Cleans: 235
Total Score: 1,180lb
