12.29.2018

CrossFit Silos – CrossFit

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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

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