1.6.2018

CrossFit Silos – CrossFit

Metcon

THIS IS NOT A PARTNER WORKOUT.

Metcon (Time)

4 Rounds for time of:

200m Run (Rx+ 300m run)

30 Med Ball situps (20/14) (Rx+ 15 GHD situps)

REST 5 MINS

3 Rounds for time of:

21/16 Cal Row

15 Wall Balls (20/14)

9 Burpees over the rower

REST 5 MINS

For time:

200 double-unders (Rx+ 300 Double-unders)

100 Air Squats (Rx+: 200 Air Squats)

50 Burpees (Rx+ 40 Burpee Pull-ups)

The TOTAL time including the rest time— is your score for the day.

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