CrossFit Siloam Springs – CrossFit

Skill

Metcon (No Measure)

5 Rounds of

1 set max STRICT pushups (vary the hand position 1) standard, hands out, diamond, feet elevated, wide)

1 set max HSPU – Strict if possible, kipping if needed

1 set max ring dips

1 set max Feet Together Hip Flexor Exercise

1 set max Feet Apart Hip Flexor Exercise

Metcon

Metcon (AMRAP – Reps)

Team Series Event 2

For time:

20 synchronized squat cleans, 135 lb.

20 synchronized squat cleans, 185 lb.

20 synchronized squat cleans, 225 lb.

Time cap: 7 minutes

Metcon (AMRAP – Reps)

Team Series Event 1

Complete as many reps as possible in 7 minutes of:

Synchronized bar-facing burpees

Time cap: 7 minutes