CrossFit Siloam Springs – CrossFit

Warm-up

Warm-up (No Measure)

2 Laps

Inch Worm Down

Bear Crawl Back

Pendlay Warm Up

Weightlifting

Metcon (Weight)

20 Min

Odd Min – Hang Power Snatch

Even Min – Hang Power Clean

Add weight to get Heavy

Metcon

RX: Metcon (Time)

12-9-6-3

Power Cleans 115/75

GHD’s

Power Snatch 115/75

Pull Ups

RX+

Power Cleans 135/95

TTB

Power Snatch 135/95

CTB

SCALE: Metcon (Time)

12-9-6-3

Power Cleans 95/65

Ab Mat Sit Ups

Power Snatch 95/65

Banded Strict Pull Ups or Jumping Pullups