9.16.2018

CrossFit Silos – CrossFit

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Metcon 1

This is a partner workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 min

30/25 cal row

15 KBS (53/35)

12 Burpees

Metcon 2

This is a partner workout

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP (2 Partner)

Buy-In: 50 Goblet Lunges (53/35)

Partner 1:

10 “No Drop” Deadlifts (225/155)

10 Box Jumps (24/20)

Partner 2:

Kettlebell Hold in Bottom of Squat (53/35)

Alternate each round!

For the buy-in one partner must work at a time. Partition the work between partners as needed. Team must complete 50 total lunges.

While partner 1 is working to complete a full round of deadlifts and box jumps, partner 2 is holding a kettlebell in the bottom of the squat. Partner 1 cannot begin deadlifts until partner 2 is in the bottom of the squat. After partner 1 completes 10 deadlifts and 10 box jumps, partners switch positions. Partner 1 must pass the kettlebell to partner 2.

Bars must not be dropped from the waist. A complete rep occurs when the bar is lifted from the floor using both hands, the athlete has demonstrated full hip extension and shoulders are behind the bar and the bar is then returned to the floor and hands released from the bar when the bumpers touch the floor.

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