3.24.2018

CrossFit Silos – CrossFit

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Metcon

This is not a Partner WOD but if you want to do it with a partner split the reps like 12 days of christmas. Include your rest in your total time for your score.

Metcon (Time)

A.

10-1 reps per arm: Single Arm DB / KB Alternating Hang Snatches (53/35) (Right arm + Left arm = 1 rep)

1-10 reps: Box Jumps (24/20)- step-ups okay for rx 🙂

rest 2 mins

B.

10-1 reps per arm: Single Arm DB Alternating Overhead Squat (53/35) (Right arm + Left arm = 1 rep)

1-10 reps: Russian KBS (53/35)

rest 2 mins

C.

10-1 reps: Ring Rows

1-10 reps: Wall Balls (20/14)

rest 2 mins (*adjust GHD for next set during rest*)

D.

10-1 reps: GHD situps

1-10 reps: GHD Back Extensions

Include the rest in your total time. If lots of members attend and go solo make sure to split the class- half starts on part D (last couplet) and move backwards finishing on Part A.

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