CrossFit Siloam Springs – CrossFit

Metcon

Metcon (Weight)

Cowboy Up

Minute 1: 3 Deadlifts

Minute 2: 10 Sit-Ups +20 Double Unders

Start at estimated 50% of best deadlift, and build in loading over the course of the rounds.

Athletes will alternate between deadlifts on the first minute and a combination of sit-ups and jump rope on the second minute. Over the course of the ten rounds, athletes will add weight to their barbells. These should be weights that still allow athletes to compete 3 touch and go repetitions throughout. There is no need to add on every round, so if they get to a challenging weight in the later rounds, they are more than welcome to stay put there. On the other minute, we can choose a double under variation that allows athletes to have at least :10-:15 seconds of transition time between movements. Options listed below. The only score today is weights lifted on each round of deadlifts.