21-15-9

CrossFit Siloam Springs – CrossFit LT

Warm-up

Warm-up (No Measure)

400 meter run

10 pushups

10 Kbs

10 KB deadlifts

5 strict pull-ups

5 kipping pull-ups

Metcon

Metcon (AMRAP – Reps)

10 MIN EMOM

7 pull-ups

Metcon (Time)

21-15-9

Deadlifts/KB deadlifts

Bar over Burpees

Related Posts

  • 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)