CrossFit Siloam Springs – CrossFit LT Metcon (AMRAP – Rounds and Reps) 17 minute amrap 50 feet walking lunges 20 hang cleans 15 assisted dips Extra Credit Metcon (No Measure) Lunge 400M to 800M

Ring Dip/Hang Clean Ladder Metcon (Time) Ring-dip ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are

CrossFit Siloam Springs – CrossFit Metcon (AMRAP – Rounds and Reps) Ring-dip ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing