CrossFit Siloam Springs – CrossFit

Weightlifting

Push Press (3×4)

Bench Press (3×4)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

2 Rounds of:

50 Double-Unders

10 Pogo Jump Burpees

16 Shoulder-to-Overheads (135/95 lb)

Then, 2 Rounds of:

50 Double-Unders

10 Pogo Jump Burpees

12 Shoulder-to-Overheads (165/115 lb)

Then, 2 Rounds of:

50 Double-Unders

10 Pogo Jump Burpees

8 Shoulder-to-Overheads (195/135 lb)

Finally, AMRAP in the remaining time of:

50 Double-Unders

10 Pogo Jump Burpees

4 Shoulder-to-Overheads (225/155 lb)

Movement Standard

Pogo Jump Burpee: Chest and Thighs must touch the ground while facing the bar. A two-foot jump must take place. Once over the bar, a two-foot jump must take place to jump back over the bar.