CrossFit Siloam Springs – CrossFit

Metcon (Time)

1 partner works at a time

10 100m run/row = 1000m total (7 Burpees/partner segment for non-runner/rower=RX+)

20 ring dips (strict=RX+)

30 Pullups (C2B=RX+)

40 Front Squats 115/75 (135/95=RX+)

50 Hand Release pushups (30 HSPU=RX+)

60 GHDs (with 14/10# WB=RX+)

70 Wall Balls 20/14 (30/20=RX+)

80 second plank hold (each) so 80×2 (with 45/35 plate=RX+)

90 DU/270 singles (150 DU=RX+)

100 ft farmer’s carry (each) so 100×2 45(2)/35(2) (2p KB/2, 1.5p KB/2=RX+)