For Time Weightlifting Thruster (from rack or floor) Metcon Metcon (Time) 50 air squats 5 burpees 40 sit-ups 5 burpees 30 lunges 5 burpees Kettlebell Swings 1.5/1kbs 1.5/1 5 burpees 10 pull-ups 5 burpees

CrossFit Siloam Springs – CrossFit Weightlifting Thruster (from rack or floor) Metcon Metcon (Time) 50 air squats 5 burpees 40 sit-ups 5 burpees 30 lunges 5 burpees Kettlebell Swings 1.5/1kbs 1.5/1 5 burpees 10