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