11.28.2018

CrossFit Silos – CrossFit

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Metcon

NO KETTLEBELLS FOR RX OR RX+ TODAY

Metcon (Time)

With a partner…

Round 1: 2 rounds:

50 DB Front Squats*

50/35 Cal Row

Then immediately straight into…

Round 2: 2 rounds:

50 DB Farmer Carry Walking Lunges*

800m partner run together

*Rx Men: 2×35 OR 2x30lb

*Rx Women: 2×20 OR 2x15lb

*Rx+ Men: 2×50 OR 2x45lb

*Rx+ Women: 2×35 OR 2x30lb

Partition reps as desired with your partner. This is 50 reps in total or 25 per person each round. NO KETTLEBELLS FOR RX. Athletes must use the same dumbbells for the entire metcon if Rx.

Total time to complete is your score. Note weight used in comments.


Pick your partner carefully

Cash Out

Metcon (No Measure)

For Quality:

Tabata Hollow Hold

Rest as needed then…

100 Banded Face Pulls

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