WOD
For Time Weightlifting Clean (5×3) Metcon Metcon (Time) For Time 30 Thrusters 75/55 3 Rope Climbs 20 Thrusters 2 Rope Climbs 10 Thrusters 1 Rope Climb
For Time
CrossFit Siloam Springs – CrossFit Weightlifting Clean (5×3) Metcon Metcon (Time) For Time 30 Thrusters 75/55 3 Rope Climbs 20 Thrusters 2 Rope Climbs 10 Thrusters 1 Rope Climb
WOD
10 Minute AMRAP Metcon Front Squat (3×5) Weightlifting Metcon (AMRAP – Rounds and Reps) 12 Pull-Ups 12 Alternating Pistols
10 Minute AMRAP
CrossFit Siloam Springs – CrossFit Metcon Front Squat (3×5) Weightlifting Metcon (AMRAP – Rounds and Reps) 12 Pull-Ups 12 Alternating Pistols
WOD
PodnaWod+ Metcon (AMRAP – Rounds and Reps) WOD 1 25 Min AMRAP 1PW@AT Alternating movements 8 Cal Row (7 F/F) 7 DB squat C&J 35s/25s 8 GHDs 7 DB box-overs 35s/25s 20" 8 Burpees
PodnaWod+
CrossFit Siloam Springs – CrossFit Metcon (AMRAP – Rounds and Reps) WOD 1 20 Min AMRAP 1PW@AT Alternating movements 8 Cal Row (7 F/F) 7 DB squat C&J 35s/25s 8 GHDs 7 DB box-overs
WOD
4 Rounds for Time Weightlifting Power Clean (5×3) Metcon Metcon (Time) 4 Rounds for Time 400m Run 50 Walking Lunges
4 Rounds for Time
CrossFit Siloam Springs – CrossFit Weightlifting Power Clean (5×3) Metcon Metcon (Time) 4 Rounds for Time 400m Run 50 Walking Lunges