20 Minute AMRAP
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min amrap 20 burpees 20 toes to bar 20 wallballs 20/14 20 pull-ups 20 ohs 95/65
WOD
21-15-9 Weightlifting Back Squat (8×3) Metcon Metcon (Time) 21-15-9 Front Squat RX (185/125) RX up (225/155) (no racks) Plyo push-ups with clap Box jumps (24/20)
21-15-9
CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (8×3) Metcon Metcon (Time) 21-15-9 Front Squat RX (185/125) RX up (225/155) (no racks) Plyo push-ups with clap Box jumps (24/20)
WOD
Isabel Weightlifting Deadlift (5×1@90%) Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#
Isabel
CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (5×1@90%) Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#
WOD
12 Minute AMRAP Weightlifting Bench Press (3×5) Push Press (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 12 min amrap 15 pull-ups 20 alternating one arm snatches 50/35
12 Minute AMRAP
CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (3×5) Push Press (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 12 min amrap 15 pull-ups 20 alternating one arm snatches 50/35
WOD
3 Rounds for Time Metcon Metcon (Time) 3 rft 10 push press 135/95 15 bar over burpees 20 ghds