CrossFit Silos – CrossFit

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READ: http://www.concept2.com/news/concept2-employee-training-7-tips-to-improve-your-rowing

500m Row (Time)

Max Effort 500m Row


This is your practice day. Feel free to modify the movements in the odd minute with a personal goat- no barbells, only DB/KB or preferably gymnastics movements. Keep reps in 15-20 range each minute. Practice pacing and scale appropriately.

Metcon (No Measure)

40 min Clock:

EMOM x 12

Even = 15/12 cal row

Odd = 12 TTB

rest 2 min

EMOM x 12

Even = 16/13 cal row

Odd = 6 total Pistols (3 per leg)

Rest 2 min

EMOM x 12

Even = 17/14 cal row

Odd = 20 total (10/Per Arm) Single Arm OH Walking Lunges (1×53/35)

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