7.14.2018

CrossFit Silos – CrossFit

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Metcon

1 rep = 1 deadlift + 1 squat clean + 1 front squat + 1 push press + 1 push jerk . There are 100 total reps in this 2 person, partner workout. Break up based on how slow/fast your partner runs. I suggest you keep a running count of reps as you go vs. counting how many you completed individually.

Metcon (Time)

Teams of 2 must complete 100 repetitions of the following 5 movement complex (95/65)

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

Score: 1 rep = 1 full complex (5 unbroken movements) If you were to split this up evening with your partner that would mean each partner would do 50 sets a piece of the 5 movement complex above.

The barbell cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 300 meters before he or she may receive the weight back from his or her partner.
If it rains, Rx sub for the 300 run is 400/350m row

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