WOD
12 Minute EMOM Warm-up Warm-up 3RNFT – 10 Swings and 10 Barbell Good Mornings Weightlifting Deadlift (1×5) Pull-ups (3XMax Reps Strict Pullups) Hang Snatch (Weight) Metcon (Weight) Snatch from Floor + 1 OHS Metcon
12 Minute EMOM
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3RNFT – 10 Swings and 10 Barbell Good Mornings Weightlifting 1 Deadlift (1×5) Weightlifting 2 Hang Snatch Metcon (Weight) Snatch from Floor + 1 OHS
WOD
CrossFit Open 18.5 Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6
6 Rounds for Time
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Sets of the Primal Complex (Squat, Lunge, Step up with Knee Raise) Weightlifting 1 Push Press (3×5) Back Squat (3×5) Weightlifting 2 Front Squat
WOD
CrossFit Open 18.5 Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6
CrossFit Open 18.5
CrossFit Siloam Springs – CrossFit Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/
WOD
CrossFit Open 18.5 Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6
CrossFit Open 18.5
CrossFit Siloam Springs – CrossFit Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/