CrossFit Silos – CrossFit
Metcon (Time)
As a team of 2- one person working at a time
Each partner must complete for time:
30/25 Cal Row
While partner holds Deadlift (185/135)
–then–
50 Deadlifts (185/135)
While partner holds Goblet Squat Hold (1×53/35)
–then–
50 Russian KBS (53/35)
While partner Dead Hangs on Bar
–then–
Each partner completes relay style:
100m OH Walking Lunge (20/14)
While partner runs 300m (if you finish early rest)
–then–
Each partner completes:
50 Wall Balls (20/14)
While Partner does max med ball squat cleans- keep a running count of these and enter below as a combined total score.
DONE!
Metcon (AMRAP – Reps)
Max Med Ball Squat Cleans
