CrossFit Silos – CrossFit
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.
