CrossFit Siloam Springs – CrossFit

Metcon

Front Squat (3×5)

Push Press (3×5)

OR

5k Run (Time)

Max Effort 5k Run

Metcon

Moves Like Jagger (AMRAP – Rounds and Reps)

AMRAP With a Partner in 10 minutes

Partner 1:

10 Hand Release Deadlifts (225/155 lb)

10 Box Jumps (30/24 in)

Partner 2:

Kettlebell Hold in Bottom of Squat (53/35 lb)

Alternate each round.

Buy-In: 50 Goblet Lunges (53/35 lb)

For the buy-in one partner must work at a time. Partition the work between partners as needed. Team must complete 50 total lunges.

While partner 1 is working to complete a full round of deadlifts and box jumps, partner 2 is holding a kettlebell in the bottom of the squat. Partner 1 cannot begin deadlifts until partner 2 is in the bottom of the squat. After partner 1 completes 10 deadlifts and 10 box jumps, partners switch positions. Partner 1 must pass the kettlebell to partner 2.

Hand release deadlifts require that the hands be released from the barbell at the bottom of the lift when the bumpers have touched the floor. Bars must not be dropped from the waist. A complete rep occurs when the bar is lifted from the floor using both hands, the athlete has demonstrated full hip extension and shoulders are behind the bar and the bar is then returned to the floor and hands released from the bar when the bumpers touch the floor.