12.22.2018

CrossFit Silos – CrossFit

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Metcon

This is a 3 person workout. If you want to make it harder- go 2 person.

Metcon (Time)

30 rounds, switch every 90 seconds:

Partner 1: 1 (one) Wall Walk into max Cal Row

Partner 2 – AMRAP of:

100 Wallballs (20/14) Rx+ 100 Burpee Wall Balls (20/14)

100 KB/DB Deadlifts (KB: 53/35 DB: 50/35) Rx+ 100 Deadlifts (225/155)

50 per leg Alt Stationary Lunges

100 Ab-Mat Sit Ups Rx+ 100 Weighted situps (20/14)

Partner 3: Rest

This is an AMRAP- if you finish the sit-ups start back over! Note the total number of calories rowed in the comments.

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