TTTTD33 Weightlifting Push Press (3×4) Bench Press (3×4) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes 2 Rounds of: 50 Double-Unders 10 Pogo Jump Burpees 16 Shoulder-to-Overheads (135/95 lb) Then, 2

CrossFit Siloam Springs – CrossFit Weightlifting Push Press (3×4) Bench Press (3×4) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes 2 Rounds of: 50 Double-Unders 10 Pogo Jump Burpees 16 Shoulder-to-Overheads

191216 Weightlifting Front Squat (3×4) Back Squat (3×4) Metcon Metcon (Time) 191216 3 Rounds for Time 30 GHDs 30 meter lunge with dumbbells 35/50

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (3×4) Back Squat (3×4) Metcon Metcon (Time) 191216 3 Rounds for Time 30 GHDs 30 meter lunge with dumbbells 35/50

Partner WOD Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 40 WB 20/14 30 T2B 20 DB Snatch 35/25 10 Hang Power Cleans 135/95 185/115 One partner works at a time

CrossFit Siloam Springs – CrossFit Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 40 WB 20/14 30 T2B 20 DB Snatch 35/25 10 Hang Power Cleans 135/95 185/115 One partner works at a

Tabata This Weightlifting Bench Press (3×6) Push Press (3×6) Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest

CrossFit Siloam Springs – CrossFit Each Tabata =8 rounds of 20 seconds work/10 seconds rest. 4 min. total per Tabata. Weightlifting Bench Press (3×6) Push Press (3×6) Metcon Tabata This! (5 Rounds for reps)