WOD 11.7.15

CrossFit Silos – CrossFit

Warm-up

Metcon

Today, like all Saturdays, you will have a partner score. But you will also have an individual score. In the WOD under Ghost, you will score yourself, but you will combine your score and add it to the custom metcon. Each team will have a lead and a trailing partner. Trailing partner score the partners calories on a white board as you are getting on the rower to begin your minute.

Be sure you cheer each other on during your rest periods. Best team gets a picture to be posted on facebook. (BOOM – instant bragging rights)

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Metcon

Metcon (3 Rounds for reps)

Score you and your partner together, and record each round separately – the scoring will automatically total the three rounds into one score.

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