WOD
Partner WOD Metcon (Time) 3 Rounds OPWAT (one partner works at a time) 400m Run (200/200) 50 KBS 53/35 40 WB Sit-ups 14# 30 T2B 20 Burpee Box-Overs 10 OHS 95/65
Partner WOD
CrossFit Siloam Springs – CrossFit Metcon (Time) 3 Rounds OPWAT (one partner works at a time) 400m Run (200/200) 50 KBS 53/35 40 WB Sit-ups 14# 30 T2B 20 Burpee Box-Overs 10 OHS 95/65
WOD
For Time Weightlifting Clean (Heavy Clean) Metcon Metcon (Time) 20 clean jerk (95/65) 20 double unders 15 clean jerk (135/95) 30 double unders 10 clean jerk(165/115) 40 double unders 5 clean jerk (195/135) 50
For Time
CrossFit Siloam Springs – CrossFit Warm-up Weightlifting Clean (Heavy Clean) Metcon Metcon (Time) 20 clean jerk (95/65) 20 double unders 15 clean jerk (135/95) 30 double unders 10 clean jerk(165/115) 40 double unders 5
WOD
22 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP 1 Mile Run then AMRAP of: 1 Deadlift 345/240 34 Wall Balls 20/14
22 Minute AMRAP
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP 1 Mile Run then AMRAP of: 1 Deadlift 345/240 34 Wall Balls 20/14
WOD
Weighted Pull-Ups Weightlifting Bench Press (3×2) Push Press (3×2) Metcon Metcon (Weight) Weighted Pull-Up 5 Rep Max Metcon (Weight) Weighted Pull-Up 3 Rep Max Metcon (Weight) Weighted Pull-Up 1 Rep Max
Weighted Pull-Ups
CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (3×2) Push Press (3×2) Metcon Metcon (Weight) Weighted Pull-Up 5 Rep Max Metcon (Weight) Weighted Pull-Up 3 Rep Max Metcon (Weight) Weighted Pull-Up 1 Rep Max