12.16.2017

CrossFit Silos – CrossFit

Metcon

45 min cap. This is not a partner workout. If we run out of rowers- half the class should start on the run and end on tbe KBS and ther other half should do the order as written.

Endurance WOD 2017 (Time)

For time:

Row 2000/1600m

75 American KBS 53/35lb

{Rest 4 minutes}

Run 1 Mile (Rx+ Run 2 miles)

75 Backsquats @ 95/65 (Rx+ 50 @ 135/95)

Backsquats MUST BE from the floor.

45 min time cap includes the rest.

Scale optional:

2 Rounds:

500/400m Row

20 American KBS (53/35)

Run 400m

20 Backsquats 95/65 (Rx+: 135/95)

(Rest 2 mins and repeat!)

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