CrossFit Silos – CrossFit

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Metcon (Time)

As a team of 2- one person working at a time

Each partner must complete for time:

30/25 Cal Row

While partner holds Deadlift (185/135)


50 Deadlifts (185/135)

While partner holds Goblet Squat Hold (1×53/35)


50 Russian KBS (53/35)

While partner Dead Hangs on Bar


Each partner completes relay style:

100m OH Walking Lunge (20/14)

While partner runs 300m (if you finish early rest)


Each partner completes:

50 Wall Balls (20/14)

While Partner does max med ball squat cleans- keep a running count of these and enter below as a combined total score.


Metcon (AMRAP – Reps)

Max Med Ball Squat Cleans

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