CrossFit Silos – CrossFit
Metcon
For Rx you must set rower to: new workout, custom workout, intervals: TIME, :20 work + 1:40 REST.
20 min EMOM: Row-Thruster (Calories)
EMOM x 20 mins
Even: :20 Max Cal Row (SET ROWER!)
Odd: 5 Thrusters 115/75 (Rx+ 135/95)
Score is lowest round of calories.
Cash Out
Metcon (AMRAP – Rounds)
3 rounds of:
20 GHD Back Extensions
8/arm Bent over Rows
30 second Overhead Hold with kettlebells
