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)