CrossFit Silos – CrossFit
Warm-up
Metcon
Partner Barbell for Runs (AMRAP – Rounds and Reps)
Partner A and Partner B:
24 Minutes –
Partner A starts on an AMRAP of 5 SDLHP, 5 Shoulder to Overhead and 5 burpees over bar – 85#, 55#
Partner B will begin Running Back and forth between the 200M turnaround. As soon as partner A completes 2 rounds, the partners switch, timing the run is critical bc you only switch at the end of a 200M. Athletes cannot do more than 2 rounds of barbell at a time. So cheer your runners on to sprint back.
Scoring –
Final Score will be total Rounds and Reps.
Count each 200M as a round, Count each 5,5,5 on the barbell as a round.
Count 100M as one rep at the end.
BONUS – at the end of the WOD, if the runs are 25% more than the barbell rounds, then you get to add 2 FREE rounds, post it in notes. Do math right please.
