CrossFit Silos – CrossFit
Metcon
Crossfit Liftoff Event 3 Partner Modified (AMRAP – Rounds and Reps)
Cash In: Run 1 mile together then
30 min AMRAP:
50 pull-ups
50 cal row
100 OHS (55/35)
50 front rack weighted step ups with the same 55/35 barbell (24/20)
50 pull-ups
RX: Can’t start pullups until both partners complete the 1 mile run. No rack for OHS. Hips must fully extend for Step Ups. Hips below parallel in OHS.
Scaling- Do jumping pullups and un-weighted stepups. 1/2 all reps including run
Cash Out
Handstand Alt Shoulder Taps
5 sets of 10 alternating shoulder taps in Handstand facing the wall or scale to feet on box. Rx is handstand hold facing the wall. Scale is from a box, bumpers or wall facing HS holds for 30 sec on / 30 sec off
