CrossFit Silos – CrossFit
Metcon 1
This is a 2 partner workout. There is a 15 minute time cap for this workout!
Chuckie Chipper 💀 (Time)
80 Synchronized Med Ball Squat Cleans* (20/14)
60 Pull Ups
40 Hang Power Snatches (95/65) (Rx+ 135/95)
20 Push Jerks 95/65 (Rx+ 135/95) – NO RACKS
*For squat cleans , each partner will have their own wall ball. These are squat cleans- NOT POWER CLEANS. Each partner will do 40 reps for a total of 80 synchronized.
Partition remaining reps as desired. If you finish early… rest!
There is a 15 minute time cap for this workout!
Carry the Burden 2018
Metcon 2
This is a 2 partner workout. There is a 20 minute time cap for this workout!
Little WOD of Horrors (6 Rounds for reps)
6 Rounds (3 sets each)
Partner 1: Row 400/350m meters
Partner 2: While Partner 1 is rowing, Partner 2 will perform ONE MAX UNBROKEN set of wall balls (20/14). Once you break your “set” is over. Record total reps as your score each round.
No formal “rest period” between rounds but there is a 20 minute time cap!
Switch until each partner has performed 3 total sets (1200/900m row + 3 max unbroken sets of wall balls)
Record total number of wall balls each round as your score.
There is a 20 minute time cap for this workout!
