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)

Cleans/DUs Weightlifting Back Squat (3×6) Front Squat (3×6) Metcon Metcon (AMRAP – Reps) With a 2 minute running interval clock (135/95) Interval 1 – 5 power cleans/30 DU. Once finished, rest the rest of

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×6) Front Squat (3×6) Metcon Metcon (AMRAP – Reps) With a 2 minute running interval clock (135/95) Interval 1 – 5 power cleans/30 DU. Once finished,

3 Rounds for Time Weightlifting Hang Power Snatch (Between 70% to 80% of max snatch) Metcon Metcon (Time) Buy in 50’ handstand walk. Floor will be marked in 5’ increments. If you don’t get

CrossFit Siloam Springs – CrossFit Weightlifting Hang Power Snatch (Between 70% to 80% of max snatch) Metcon Metcon (Time) Buy in 50’ handstand walk. Floor will be marked in 5’ increments. If you don’t

CHRISTOPHER PICKFORD Metcon CHRISTOPHER PICKFORD (Time) For Time Lift 20,000/14,000 lb (cumulative) Pick one weight. Use any lift(s). Pick any weight you want but the weight cannot change. The workout as originally written requires

CrossFit Siloam Springs – CrossFit Metcon CHRISTOPHER PICKFORD (Time) For Time Lift 20,000/14,000 lb (cumulative) Pick one weight. Use any lift(s). Pick any weight you want but the weight cannot change. The workout as

Hope Metcon 20 Minute Work Personal Goals Metcon Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump,