12.26.2017

CrossFit Silos – CrossFit

Metcon 1

The 30 min AMRAP clock starts 2 mins AFTER the 3000/2500m partner row is complete.

Partner 3000/2500m Row (Time)

With a Partner- 3000/2500m row for time. You MUST set the rower for: 1. new workout, 2. single distance = 3000/2500 meters to avoid roll-over meters. Partners MUST switch EMOM until they hit 3000/2500 meters.

Twinning Tuesday (AMRAP – Rounds and Reps)

Rest 2 mins after the 3000/2500m row then…

30 minute Partner AMRAP:

50 KB Goblet Squats (44/25)

40 Plate Ground to Overhead (45/25)

30 Med Ball Situp Pass 20/14 (Rx+ 20 GHD Situps)

20 CTB Pull Ups (Rx+ 10 Muscle Ups)

10 Wall Walks

Partition reps as desired, one person working at a time.

Metcon 2

THIS OPTION IS FOR EXPERIENCED ATHLETES ONLY. 30 MIN CAP

Matt Fraser & Rich Froning Partner WOD 2 Challenge (Time)

One partner working at a time, complete full round (21-15-9) BACK AND FORTH. Time to beat: 16:09



21-15-9

GHD

Strict HSPU

+

21-15-9

GHD

Ring Dip

+

21-15-9

GHD

C2B

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