21-15-9

CrossFit Siloam Springs – CrossFit

Metcon

Metcon (Time)

21-15-9

Medball cleans 20/14

Deadlift 235/155

Stepups 24/20

Db snatch 50/35

After you complete 21 of all movements do a rope climb after all of 15 a rope climb and all of 9 a rope climb

Leg less is rx plus

Metcon (Time)

For time

6×400 partner run 6 total

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
  • WOD
    Partner WOD Weightlifting Snatch (1×3@80%) Clean and Jerk (1×3@80%) Front Squat (1×3@80%) Metcon Metcon (Time)
  • Programming for week
    CrossFit Siloam Springs – CrossFit Metcon (Time) 4 RFT 2 100m run/row with 7 burpees