5 Minute AMRAP

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

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Hip to Bar Pullups

10 Pushups on Bar

15 Back Squats (135/95

Extra Credit

Metcon (AMRAP – Reps)

Extra Credit

Immediately following WOD complete 3 Minutes Max Bar MU

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