3.10.2018

CrossFit Silos – CrossFit

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Warm-up

Rest exactly 10 minutes between the warmup and metcon.

Interval Jerry (Time)

In teams of two:

1mi Run

2k Row

1mi Run

*Alternate 400m runs, Alternate 500m rows

Metcon

Rest exactly 10 minutes between the warmup and metcon.

Swipe Right (Time)

With a Partner for time w/ *EMOM 3 Burpees

50 Power Cleans (115/85)

50 Front Squats (115/85)

50 Med Ball Cleans (20/14)

50 Partner to Partner Med Ball Sit ups (20/14)

Rx+: 135/95

The workout starts with 3 burpees performed by both partners. Both partners must perform the 3 burpees EMOM throughout the workout. For all other movements- only one athlete works at a time, partition reps as desired.

Cash Out

Cash Out KBS – 1 set of Max Swings (AMRAP – Reps)

1.5 pood/1.0 pood

RX + = 2.0 pood/1.5 pood

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