CrossFit Silos – CrossFit
Metcon
Metcon (Time)
100 Doubleunders
50 American KBS 1×53/35 (Rx+ 70/53)
50 DB Step ups 20″ all 2×35/20 (Rx+ 50/35)
50 American KBS 1×53/35 (Rx+ 70/53)
100 Doubleunders
Cash Out
Time cap: 20 minutes
Cash Out: Guts and Butts (Calories)
4 Rounds for Total Calories:
500m Row *record calories each round*
21 GHD Sit-ups (to parallel Rx today) Rx+ Touch the Ground on all GHD sit-ups
Rest 1:30 Between Rounds
Set the rower for 500m exactly and enter the number of total calories rowed across all 4 rounds as your score. This is not for time – it is for total calories.
