10 Minute AMRAP
PALP
Back Squat (3×5)
Push Press (3×5)
PAINTP
Back Squat (8×3 Start at 80% and work up )
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
20 swings (2/1.5)
20 toes to bar
20 swings (2/1.5)
20 toes to bar
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WOD
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WOD
20 Minute AMRAP Weightlifting Back Squat (3×5@70% +2-5lbs) Bench Press (3×5@70% +2-5lbs) Metcon Metcon (AMRAP -
Programming for week
CrossFit Siloam Springs – CrossFit Metcon (Time) 4 RFT 2 100m run/row with 7 burpees -
WOD
Partner WOD Weightlifting Snatch (1×3@80%) Clean and Jerk (1×3@80%) Front Squat (1×3@80%) Metcon Metcon (Time)