CrossFit Silos – CrossFit

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Perform the 200-400-600 Back Down WB Run for TIME then rest two minutes and perform the 4 AMRAP of WB for REPS.

200-400-600 Back Down WB Run (Time)

For Time: Bring your watch!

200m run with wallball 20/14

30 Sec rest

400m run with wallball

1 min rest.

600m run WIth wallBall.

90 sec rest

600m run NO Ball

1 min rest

400m run No Ball

30 sec Rest

200m run No Ball

2 min rest


Rest two minutes after performing the 200-400-600 WB Run then perform the WB amrap below.

4 AMRAP: Wallballs (AMRAP – Reps)

4 min AMRAP: Wallballs (20/14)

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