CrossFit Siloam Springs – CrossFit
Metcon (Time)
5 RFT Partner Build-A-WOD
Choose a Buy-In/Buy-Out & specific movements per athlete
3 skill level options per movement: Scaled/RX/RX+
One partner works at a time
Buy-In (per team): 400m run or 600m row or 120 DU
1) Ring Rows/Pull-ups/BMU Reps: 8/6/4 = 8 for Scaled, 6 for RX, 4 for RX+
2) Snatch 95/65, 115/85, 145/115 Reps: 9/7/5
3) Sit-ups/GHDs/HSW Reps: 20/15/50’
4) 20″ Box Step-ups/24″&20″ jumps/30″&24″ Jumps Reps: 20/15/10
5) Front Squat 1DB 50&35/115&85/145&115 Reps: 15/11/7
Buy-Out: (Cannot repeat Buy-In) 400m run or 600m row or 120 DU
Notes:
Mix & match skill levels as needed
Buy-In/Buy-Out can be different movements/athlete – half reps
Each athlete does listed reps based on skill level per round
Rep counts, not including Buy-In/Buy-Out:
[Scaled] reps/athlete: 40+45+100+100+75 = 360
[RX] reps/athlete: 30+35+75+75+55 = 270
[RX+] reps/athlete: 20+25+50 (5’=rep) +50+35 = 180