5.5.2018

CrossFit Silos – CrossFit

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Metcon 1

Rest exactly 5 mins between workouts.

Run Isabel Run (AMRAP – Reps)

8 Min AMRAP

Run 300m

15 Snatches 95/65 (Rx+ 115/75)

Partner A will run the 300m loop while Partner B completes 15 Snatches. ONLY AFTER Partner A completes the run AND Partner B completes the snatches can they TAG HANDS. Then they’ll switch and Partner A will complete 15 Snatches while Partner B will run the 300m loop. ONLY AFTER Partner B completes the run AND Partner A completes the snatches can they TAG HANDS.

Score = TOTAL snatches completed as a team.

Metcon 2

Rest exactly 5 mins between workouts.

Partner WOD: Row-Burpee-Hold (Time)

6 TOTAL rounds for time (3 round each partner)

Partner 1 (timekeeper):

15/12 Calorie Row

7 Burpees over the Erg

Partner 2: Double Kettlebell Front Rack Hold* (2×25lb/2×18lb) (Rx+ 2×53/2×35)

*If Partner 2 drops KB from hold before Partner 1 finished the row and burpees both partners run the 300m loop together.

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