WOD
3 Rounds for Time Weightlifting Clean (Heavy Clean Single) Metcon Metcon (Time) 3 Rounds for time 10 clean and jerk (135/95) 10 Bar over Burpees
3 Rounds for Time
CrossFit Siloam Springs – CrossFit Weightlifting Clean (Heavy Clean Single) Metcon Metcon (Time) 3 Rounds for time 10 clean and jerk (135/95) 10 Bar over Burpees
WOD
10×3 Back Squat and Push Press Weightlifting Back Squat (10×3 EMOM) Push Press (10×3 EMOM) Extra Credit Metcon Lunge 400M-600M
10×3 Back Squat and Push Press
CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (10×3 EMOM) Push Press (10×3 EMOM) Extra Credit Metcon (No Measure) Lunge 400M-600M
WOD
Partner WOD Metcon Metcon (Time) Partner WOD
Partner WOD
CrossFit Siloam Springs – CrossFit Gymnastics Handstand Walk Progression Metcon Metcon (Time) TWO’S COMPANY 3 Descending Rounds (RX targets – Scale if necessary) 30/20/10 Pull-Ups (Other partner – bar hang) 6/4/2 Prowler trip M110/F70
WOD
2 Rounds for Time Metcon Metcon (Time) 2 Rounds for Time 50 Double Unders 50 GHD Situps 50 Swings (2/1.5) 50 Box Jumps (24/20) 50 Push Press (95/65)
2 Rounds for Time
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 2 Rounds for Time 50 Double Unders 50 GHD Situps 50 Swings (2/1.5) 50 Box Jumps (24/20) 50 Push Press (95/65)