CrossFit Siloam Springs – CrossFit
Metcon (Time)
Partner WOD Double Duty 3000
first 1200m row
P1 rows until P2 breaks a forearm plank
20 DU/60 S each (at same time) each time you break
switch off back to row/plank – DU at every switch until done, then:
1000m row (to 2200m)
P1 rows until P2 drops 45/35 straight arm OH plate hold
10 Synchro Burpees to plate (both at bottom) each time you break
switch off back to row/plate hold – Burpees at every switch until done, then:
800m row (to 3000m)
P1 rows until P2 drops HS wall hold
3 Rope climbs – (total, not each, 3 for 1 standups) each time you break
switch off back to row/HS hold – climbs at every switch until done.
Buyout: 50 pullups or combo of following:
(5 pullups=3 C2B or 1 BMU-RMU or 6 T2B or 8 GHD)