CrossFit Siloam Springs – CrossFit

Weightlifting

Deadlift (1×5)

Metcon

Metcon (Time)

For Time

10-20-30-40-50-60-70-80-90-100 Alternating Lunges

10 Burpees (after each set)

With a running clock, as fast as possible perform the prescribed work in the order written. The Lunges on this one are meant to be Walking Lunges, competition-style where the trail knee touches the deck, alternating steps, and step together at the top of every step for the rep to count.

The Lunges are split reps, so for the 10 reps to start that is 5 on each leg alternating for 10 total. Keep your hands off your thighs while you Lunge, no using your hands or arms to push off your legs. Make sure the trail knee GENTLY touches the deck every step, and bring both feet together to complete every rep.

The Burpees are standard CrossFit burpees, get on the deck with chest and thighs touching (does not have to be a strict push-up) get up, then jump and clap with hands overhead to complete the rep.

The key strategy is don’t stop moving.

Score is the time on the clock when the last round of Burpees is completed.