CrossFit Silos – CrossFit
Metcon
You will have no more than 10 mins to warmup. Please don’t be late to class. Rest exactly 5 mins after Metcon 1.
Metcon (Time)
Teams of 3 all working at same time
25 min AMRAP:
100/85 Cal Row
50 Push press (75/55)
100/85 Cal Row
50 Push Press (95/65)
100/85 Cal Row
50 Push Press (115/75)
100/85 Cal Row
50 Push Press (135/85)
Must complete row before moving onto next set.
Cash Out
Split reps as desired. You will need: 1 KB, 1 Wall Ball, 1 abmat (maybe)
Metcon (Time)
Team of 3 for time:
400m run together
50 Air Squats
50 KBS (53/35)
400m run together
50 Burpees
50 Ab Mat Sit ups
400m run together
50 Box Jumps
50 Wall Balls (20/14)
400m run together
