CrossFit Silos – CrossFit
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.
