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.
