CrossFit Siloam Springs – CrossFit

Metcon

The BoxLife Chipper (Time)

Individual

10 Minute Time Cap

25 Wall Balls

20 Power Cleans

15 Kettlebell Swings

25 Chest-to-Bar Pull-ups

15 Kettlebell Swings

20 Power Cleans

25 Wall Balls

_______________________

Rx

Wall Ball: 20/14, Cleans:135/95, Kettlebell: 70/53

Intermediate

Wall Ball: 20/14, Cleans: 115/80, Kettlebell: 53/35

Pull-ups Instead of Chest-to-Bar

Scaled

Wall Ball: 14/10, Cleans: 95/65, Kettlebell: 35/25

Hand-release Push-ups Instead of Chest-to-Bar

The Three (Time)

Individual

10 Minute Time Cap

21-15-9

Deadlifts

Over-the-Bar Burpees

Toes-to-Bar

_______________________

Rx

Deadlift: 225/155

Intermediate

Deadlift: 205/140

Scaled

Deadlift: 135/95

Knees-to-Midline Instead of Toe-to-Bar

The BoxLife AMRAP (Time)

Individual

9 Minute AMRAP

6 Thrusters

9 Box Jump Overs

9 Thrusters

9 Box Jump Overs

12 Thrusters

9 Box Jump Overs

Continue this pattern, adding 3 reps to the thrusters on every round.

_______________________

Rx

Thrusters: 115/80, Box Jump Overs: 30/24

Intermediate

Thrusters: 85/55, Box Jump Overs: 24/20

Scaled

Thrusters: 65/45, Box Jump Overs: 24/20*

*Step-ups Allowed