12.03.2016

CrossFit Silos – CrossFit

Warm-up

Dead Man Partner Carry

Partner up with someone of similar height and weight. Do three- 50 foot (down and back) dead man carries each resting 1 minute between sets. Enter the weight of your dead partner as the score. Each 50 foot drag = 1 rep
Video dead man partner carry demo: https://youtu.be/hKuyAI3KSaY

Metcon

“Tailpipe” Partner WOD courtesy of Gym Jones (Time)

Gym Jones Tailpipe with a Partner for Time:

-P1: Row 250m

-P2: Holds 2-44lb/25lb KB’s in the front rack position beneath chin the entire time P1 rows 250m

Alternate and repeat for 3 rounds each or a total of 6 rounds. by the end each partner will have rowed three times and held three times.

THE KICKER: If either partner holding the KB drops- both P1 & P2 must stop and do 5 burpees then pick up where they left off.

Scale the KB hold appropriately! This is painful.

Your score is your time across the 6 rounds. Track your individual split times in the notes.
Workout Demo: https://www.youtube.com/watch?v=UsZt_x35Hw4

KB Front rack hold video: https://youtu.be/BZxizimYzCA

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