CrossFit Siloam Springs – CrossFit
PALP
Metcon (No Measure)
10 min pull-up technique
Metcon (3 Rounds for reps)
15 min cap
1 set max strict pullups
1 set max kipping pullups
1 set max butterfly pullups
PAINTP
Metcon (Weight)
15 min AMRAP
Clean and jerk starting at 80% and working up each min to a new max
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
15 cleans (75/55)
30 GHD sit-up
30 box jump (24/20)
10 MU (bar or ring)
30 double unders
20 lunges