CrossFit Siloam Springs – CrossFit

Warm-up

Warm-up (No Measure)

400 Meter Run/Row

3 Rounds Empty Bar

10 Squats

10 Strict Press

Weightlifting

Metcon (Weight)

10 minute EMOM

5 Touch and Go Snatch every Minute

55% of your 1 Rep Max

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10/12 Calorie Row

10 Burpees

3 Minute Rest

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 Alternating DB Snatch 35/25

10 Goblet Squats 35/25

3 Minute Rest

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 Power Snatches 75/55

10 Front Rack Weighted Lunges 75/55