Warmup
30 jumping jacks,
30 seal jumping jacks,
Leg swings,
10 push ups,
10 sit ups,
10 air squats,
30 second Saigon squat hold.
Strength
Back squat 3×5
WOD
3 rounds for time:
50 ft. KB farmer walk (70/55),
15 squat cleans (135/95),
15 HSPUs.
Related Posts
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WOD
Grettel Metcon Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 -
WOD
20 Minute AMRAP Weightlifting Back Squat (3×5@70% +2-5lbs) Bench Press (3×5@70% +2-5lbs) Metcon Metcon (AMRAP -
Programming for week
CrossFit Siloam Springs – CrossFit Metcon (Time) 4 RFT 2 100m run/row with 7 burpees -
WOD
Partner WOD Weightlifting Snatch (1×3@80%) Clean and Jerk (1×3@80%) Front Squat (1×3@80%) Metcon Metcon (Time)