WOD
For Time Metcon Weightlifting Metcon (Weight) Clean – 15 Minute EMOM Metcon (Time) For Time 10 bar over burpees 12 power cleans 185/125 rx+ 135/95rx 10 bar over burpees 9 power cleans 10 bar
4 Rounds for Time
CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (Deadlift – 3RM) Metcon Metcon (Time) 4 rft 200 meter run/row 10 toes to bar 10 deadlifts 315/205
WOD
4 Rounds for Time Weightlifting Deadlift (Deadlift – 3RM) Metcon Metcon (Time) 4 rft 200 meter run/row 10 toes to bar 10 deadlifts 315/205
Mary or Cindy
CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) Snatch – 15 min EMOM Metcon Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Cindy
WOD
Mary or Cindy Weightlifting Metcon (Weight) Snatch – 15 min EMOM Metcon Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Cindy (AMRAP –
20 Minute AMRAP
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min amrap 20 burpees 20 toes to bar 20 wallballs 20/14 20 pull-ups 20 ohs 95/65
WOD
20 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 20 min amrap 20 burpees 20 toes to bar 20 wallballs 20/14 20 pull-ups 20 ohs 95/65
21-15-9
CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (8×3) Metcon Metcon (Time) 21-15-9 Front Squat RX (185/125) RX up (225/155) (no racks) Plyo push-ups with clap Box jumps (24/20)