12.02.2017

CrossFit Silos – CrossFit

Metcon 1

Metcon

Pick one or the other not both.

10x: Deadlift-C2B-Run (Time)

In teams of two, alternate tasks to complete 5 sets EACH of:

7 Deadlifts (225/155)

14 Chest-to-Bar Pull-Ups

400 Meter Run

Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so on…

Metcon 2

10x: KBS-Strict Pullup-Run (Time)

In teams of two, alternate tasks to complete 5 sets EACH of:

21 American Kettlebell Swings (53/35)

7 Strict Pull-Ups

400 Meter Run

Partner A will perform 21 kbs, Partner B performs 7 strict pull-ups, Partner A runs 400 meters, Partner B then performs swings, and so on….

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