CrossFit Silos – CrossFit


Spend no more than 10 minutes warming up.


Spend no more than 30 minutes on the weightlifting below.

Overhead Squat

Spend 10 minutes working up to a heavy single.

Snatch Balance

Spend 10 minutes working up to a heavy single


Spend 10 minutes working up to a heavy single.


In preparation for the open— partner up. Your score for Bumblebee will be entered into Wodify by your partner. Once you finish the 7 min AMRAP your partner will complete the workout. You will enter your partner’s score into Wodify. Don’t be afraid to no rep. Be honest on your range of motion. Help your partner pace and make sure to keep track of their reps! Have fun!

“Bumblebee” (AMRAP – Reps)

7 min AMRAP: Power Snatch* (115/80)

*EMOM: 7 Wall Balls (20/14)

Your score is the TOTAL number of snatches AND wall balls performed in 7 minutes

Cash Out

Metcon (AMRAP – Rounds and Reps)

3 sets for QAULITY:

20 alternating HS shoulder taps. Do this in a handstand facing away from if you can, otherwise scale to doing wall facing or with with your feet on a box.

Rx: https://www.youtube.com/watch?v=saFmdh05XMA

Wall facing: https://www.youtube.com/watch?v=kwOBqlSUiMU

Scaled on Box: https://www.youtube.com/watch?v=y1sxGjiUHqc

15-20 V-ups https://www.youtube.com/watch?v=Mk4zCq9b6hU

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