CrossFit Siloam Springs – CrossFit Weightlifting Overhead Squat (5 rep max) Metcon Metcon (AMRAP – Reps) 15m AMRAP DB Alternating Snatch 35/25 Step Ups 24/20 Double Unders 4,4,4,8,8,8,12,12,12……

15 Minute AMRAP Weightlifting Overhead Squat (5 rep max) Metcon Metcon (AMRAP – Reps) 15m AMRAP DB Alternating Snatch 35/25 Step Ups 24/20 Double Unders 4,4,4,8,8,8,12,12,12……

CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (70-80%) Metcon Metcon (Time) 4 Rounds for Time 15 GHD 200m Run 5 Power Snatches 135/95

4 Rounds for Time Weightlifting Bench Press (70-80%) Metcon Metcon (Time) 4 Rounds for Time 15 GHD 200m Run 5 Power Snatches 135/95

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) Work up to a heavy single thruster then continue into a heavy single clean Thruster Clean Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute

9 Minute AMRAP Weightlifting Metcon Work up to a heavy single thruster then continue into a heavy single clean Thruster (Weight) Clean (Weight) Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP 10

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5 back squat @75-80%) Metcon Metcon (Time) 4 Rounds for Time 200m Run 20 sit-ups 10 KBS 2-1.5 pood 5 Burpees CTB pull-ups

4 Rounds for Time Weightlifting Back Squat (3×5 back squat @75-80%) Metcon Metcon (Time) 4 Rounds for Time 200m Run 20 sit-ups 10 KBS 2-1.5 pood 5 Burpees CTB pull-ups