Super Set Weightlifting Front Squat (5×5) Bench Press (5×5) Metcon (Weight) 5×5 front squat and bench press superset at 80% of 1RM!!!!

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (5×5) Bench Press (5×5) Metcon (Weight) 5×5 front squat and bench press superset at 80% of 1RM!!!!

For Time Metcon Metcon (Time) For time 20 min cap 55 Bar Over Burpees 34 OHS (75/55) 21 Ring Dips RX UP – 95/65 and Muscle Ups 500m Row (Time) Max Effort 500m Row

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) For time 20 min cap 55 Bar Over Burpees 34 OHS (75/55) 21 Ring Dips RX UP – 95/65 and Muscle Ups 500m Row (Time) Max

The Seven Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA

CrossFit Siloam Springs – CrossFit Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed

For Time Weightlifting Metcon 24 min EMOM Clean and Jerk. 10 reps @ 70%, then get heavy Clean and Jerk (Weight) Metcon Metcon (Time) For time 400 meter buy in row 21-15-9 power clean

Jackie Weightlifting Metcon 24 min EMOM snatch. 10reps @70% then get heavy Snatch (Weight) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups