CrossFit Siloam Springs – CrossFit

Gymnastics

Metcon (No Measure)

We’ll work on Double Unders

8am-9am

Metcon

Metcon (AMRAP – Rounds and Reps)

40 min AMRAP

7 mins on, 3 mins off

30 cal row

20 DB snatches (50/35), (35/25)

15 front squats (135/95), (95/65), (75/55)

10 pull-ups (ring rows)

7 mins on, 3 mins off

100 dubs (200 singles)

50 DB Push Presses (50/35), (35/25)

30 thrusters (135/95), (95/65), (75/55)

10 HSPU (DB press)

7 mins on, 3 mins off

30 cal row

20 DB snatches (50/35), (35/25)

15 front squats (135/95), (95/65), (75/55)

10 pull-ups (ring rows)

7 mins on, Finish

100 dubs (200 singles)

50 DB Push Presses (50/35), (35/25)

30 thrusters (135/95), (95/65), (75/55)

10 HSPU (DB press)