Partner WOD 3 Rounds for Time
CrossFit Siloam Springs – CrossFit Metcon (Time) 8AM Gymnastics 9AM Partner WOD 3 rounds 30 reps each movement ROW cal WB 20/14 HRPU Clean 95/65 Burpee Box Jump Over 24/20 10 AM Olympic Lifting
WOD
Helen Gymnastics Metcon Muscle Up/CTB/Pullup practice Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
Helen
CrossFit Siloam Springs – CrossFit Gymnastics Metcon (No Measure) Muscle Up/CTB/Pullup practice Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
WOD
5 Rounds for Time Weightlifting Deadlift (Deadlift, heavy triple) Bench Press (Bench Heavy Triple) Metcon Metcon (Time) 5 RFT 15 Shoulder to Overhead (135/95) 15 GHD Situps
5 Rounds for Time
CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (Deadlift, heavy triple) Bench Press (Bench Heavy Triple) Metcon Metcon (Time) 5 RFT 15 Shoulder to Overhead (135/95) 15 GHD Situps
WOD
10 Minute EMOM Weightlifting Metcon (Weight) 20 Min EMOM Snatch Metcon Metcon (AMRAP – Reps) 10 Min EMOM 3,3 – 6,6 – 9,9 – 12,12…..etc. RX Wallball (20/14) Burpee Box Jump (24/20) RX +
10 Minute AMRAP
CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 Min EMOM Snatch Metcon Metcon (AMRAP – Reps) 10 Min AMRAP 3,3 – 6,6 – 9,9 – 12,12…..etc. RX Wallball (20/14) Burpee Box Jump (24/20)
WOD
21-15-9 Gymnastics Metcon (AMRAP – Reps) 10 Min EMOM – Muscle Ups (bar or ring) Metcon Metcon (Time) 21-15-9 Squat Clean (185/135) Toes to Bar