CrossFit Open 11.5
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Laps Inchworm Down Bear crawl Back Skill Metcon (No Measure) Pull-Ups Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of:
WOD
CrossFit Open 11.5 Warm-up Warm-up 2 Laps Inchworm Down Bear crawl Back Skill Metcon Pull-Ups Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100#
3 Rounds for Time
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 RNFT 200 Meter Run/Row 10 Pass Through 10 Air Squats Weightlifting Front Squat (3 x 2 @85%) Shoulder Press (3 x 2 @85%) Metcon
WOD
3 Rounds for Time Warm-up Warm-up 2 RNFT 200 Meter Run/Row 10 Pass Through 10 Air Squats Weightlifting Front Squat (3 x 2 @85%) Shoulder Press (3 x 2 @85%) Metcon Metcon (Time) 3
Helen
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 RNFT 200 Meter Run/Row 10 Air Squats 10 Pass Through Weightlifting Front Squat (3×2@80%) Shoulder Press (3×2@80%) Metcon Helen (Time) 3 Rounds for time
WOD
Helen Warm-up Warm-up 2 RNFT 200 Meter Run/Row 10 Air Squats 10 Pass Through Weightlifting Front Squat (3×2@80%) Shoulder Press (3×2@80%) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings,
7 Minute AMRAP
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 200 Meter Row/Run 10 Lunges :30 Hand Stand Holds Skill Metcon (No Measure) Hand Stand Push Ups Metcon Metcon (AMRAP – Rounds and Reps) 7
WOD
7 Minute AMRAP Warm-up Warm-up 200 Meter Row/Run 10 Lunges :30 Hand Stand Holds Skill Metcon Hand Stand Push Ups Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP 5 Power Cleans 135/95