CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 24 min EMOM snatch. 10reps @70% then get heavy Snatch Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

20 Min AMRAP Weightlifting Deadlift (Heavy set of 5) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 HSPU 10 Swings 2/1.5 15 cal row

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (Heavy set of 5) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 HSPU 10 Swings 2/1.5 15 cal row

Annie Metcon Metcon (AMRAP – Reps) 7 Min. AMRAP 3 Wall Balls 3 Burpees 6/6 9/9 12/12 15/15….. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) 7 Min. AMRAP 3 Wall Balls 3 Burpees 6/6 9/9 12/12 15/15….. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

Super Sets Weightlifting Metcon (Weight) SuperSet – 80% or more 5×5 Back Squat and 5×5 Push Press from the floor Warm up and start the clock and do a set of squats. 4 minutes

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) SuperSet – 80% or more 5×5 Back Squat and 5×5 Push Press from the floor Warm up and start the clock and do a set of