CrossFit Silos – CrossFit
Weightlifting
Metcon (Time)
10-9-8-7-6-5-4-3-2-1:
Power Snatch + OHS (95/65)
1 rope climb after each set!
Metcon
Metcon (Time)
Set your rower monitor for Select Workout>New Workout>Single Distance 5,000 meters
Partner A rows for 3 mins, or until tagged by Partner B, who completes:
100m run
10 double KB swings (2×44/25)
5 single arm KB swings each (10 total) (44/25)
5 goblet squats
(44/25)
5 push press
(2×44/25)
5 sit-ups
Switch back and forth until you have completed the 5,000m in total
Cash Out
Metcon (No Measure)
4 Rounds NOT FOR TIME:
:20 Ring Dip Support Hold
:25 GHD Supine Hold: https://youtu.be/zTikRBHZV4Y
:30 Clock Facing Handsttand Hold
