Wittman Weightlifting Deadlift (3×5) Metcon Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24"/20" box Post total time. In honor of

BERGERON DBEEP TEST Metcon Metcon (AMRAP – Rounds and Reps) On the Minute For As Long As Possible 7 Dumbbell Goblet Thrusters (50/35 lb) 7 Alternating Dumbbell Power Snatches (50/35 lb) 7 Burpees After

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) On the Minute For As Long As Possible 7 Dumbbell Goblet Thrusters (50/35 lb) 7 Alternating Dumbbell Power Snatches (50/35 lb) 7

5 Rounds for Time Weightlifting Power Clean (Heavy Single) Metcon Metcon (Time) 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-ups

CrossFit Siloam Springs – CrossFit Weightlifting Power Clean (Heavy Single) Metcon Metcon (Time) 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-ups

Death by Back Squat Weightlifting Bench Press (3×5) Metcon (AMRAP – Rounds) DEATH BY BACK SQUAT Just so there was zero confusion, the name of this workout happens to the be the intended outcome

CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (3×5) Metcon (AMRAP – Rounds and Reps) DEATH BY BACK SQUAT Just so there was zero confusion, the name of this workout happens to the be

Dirty Thirty Metcon DIRTY THIRTY (Time) For Time in 30 minutes 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Presses (45/35 lb) 30