CrossFit Silos – CrossFit


Open Prep: 3R: 90 Wall Balls (3 Rounds for reps)

This should take no more than 10 minutes:

3 rounds for max reps:

90 seconds Wall Balls (20/14)

90 seconds Rest between rounds.


Consider scaling to 35/15# plate and/or reducing the plate carry distance to 600/300/100. Other scaling options include dropping the plate on the air squats and doubling the reps or going from the hang (vs. the ground) on the G20.


800 meter Plate Carry 1×45/25#

21 Ground to Overhead 1×45/25#

21 Air Squats w/plate 1×45/25#

400 meter Plate Carry 1×45/25#

15 Ground to Overhead 1×45/25#

15 Air Squats w/plate 1×45/25#

200 meter Plate Carry 1×45/25#

9 Ground to Overhead 1×45/25#

9 Air Squats w/plate 1×45/25#

Hold the plate however you want on the 800-400-200m carry.

Hold the plate at your chest during the air squats. To make this harder hold OH.

The edge of the bumper plate should touch the ground and the plate should be fully locked out above the head on the ground to overhead.
G20 movement demo: https://www.youtube.com/watch?v=a92wySs9dig

Cash Out

Do this on your own time.

Metcon (Time)

3 sets:

10 GHD Weighted Back Extensions (30/15 plate)

20 KB Side Bends per side (1×53/35)

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