CrossFit Siloam Springs – CrossFit
Metcon
Metcon (2 Rounds for reps)
3 person partner wod
20 min AMRAP
partner 1 runs 400 m
Partner 2 and 3 alternate between the following movements:
AMRAP Triplet
10 GHD sit-ups
10 burpees to a 45# plate
10 DB Snatch (50/35)
Upon partner 1s return, partner 2 heads out for 400 M run while 1 and 3 continue working on the Triplet
When partner 2 returns partner 3 heads out while 1 and 2 work on the triplet.
The cycle continues until 20 minutes are expired.
2 Team scores.
Score 1, number of 400m runs completed
Score 2, rounds and reps of triplet