5 Minute AMRAP http://gymnasticswod.com/content/bar-muscle-progression-pt1 Warm-up Warm-up Pendlay Snatch Weightlifting Metcon (Weight) Snatch 15 Min EMOM @ 80% Gymnastics Metcon 5-10 Minutes of Hip to Bar Pullup Practice Metcon Metcon (AMRAP – Rounds and Reps)

CrossFit Siloam Springs – CrossFit http://gymnasticswod.com/content/bar-muscle-progression-pt1 Warm-up Warm-up (No Measure) Pendlay Snatch Weightlifting Metcon (Weight) Snatch 15 Min EMOM @ 80% Gymnastics Metcon (No Measure) 5-10 Minutes of Hip to Bar Pullup Practice Metcon