Amanda Weightlifting Overhead Squat (Heavy Single) Metcon Amanda (Time) 3 Rounds for time of 9-7-5 reps of: Ring Muscle-ups Snatch, 135#/95#

CrossFit Siloam Springs – CrossFit Weightlifting Overhead Squat (Heavy Single) Metcon Amanda (Time) 3 Rounds for time of 9-7-5 reps of: Ring Muscle-ups Snatch, 135#/95#

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CrossFit Siloam Springs – CrossFit

12 Days of Christmas Metcon Metcon (Time) 1 Deadlift (315/225) 2 DB squat cleans (50/35) 3 DB Snatch (50/35) 4 T2B 5 CTB Pull-up 6 Burpees 7 Wallball (20/14) 8 Swings (1.5/1) 9 Hip

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 1 Deadlift (315/225) 2 DB squat cleans (50/35) 3 DB Snatch (50/35) 4 T2B 5 CTB Pull-up 6 Burpees 7 Wallball (20/14) 8 Swings (1.5/1) 9

3…6…9… Metcon Metcon (AMRAP – Rounds and Reps) Wod 12 min 333,666,999,121212… Ghds Power cleans135-95 Stepups 24-20 Weightlifting Back Squat (starting weight is what you ended your pamc)

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Wod 12 min 333,666,999,121212… Ghds Power cleans135-95 Stepups 24-20 Weightlifting Back Squat (starting weight is what you ended your pamc)