CrossFit Open 11.3
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Warm Up 400 Meter Run Row 10 Air Squats 10 Lunges Weightlifting Back Squat (3×5@80%) Metcon (No Measure) 15 Minute EMOM Power Cleans Metcon CrossFit
WOD
CrossFit Open 11.3 Warm-up Warm-up Warm Up 400 Meter Run Row 10 Air Squats 10 Lunges Weightlifting Back Squat (3×5@80%) Metcon 15 Minute EMOM Power Cleans Metcon CrossFit Games Open 11.3 (AMRAP – Rounds
3 Rounds for Time
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 RNFT 200 Meter Run/Row :30 Hand Stand Holds 10 Ab Mat Sit Ups 10 Light Kettle Bell Swings Skill Metcon (No Measure) Hand Stand
WOD
3 Rounds for Time Warm-up Warm-up 2 RNFT 200 Meter Run/Row :30 Hand Stand Holds 10 Ab Mat Sit Ups 10 Light Kettle Bell Swings Skill Metcon Hand Stand Practice 20 minutes (No Measure)
21-15-9
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 RNFT 1 Lap PVC Pass Through Lunges 1 Lap Inch Worm Down, Bear Crawl Back Weightlifting Front Squat (3×5@80%) Shoulder Press (3×5@80%) Metcon Metcon
WOD
21-15-9 Warm-up Warm-up 3 RNFT 1 Lap PVC Pass Through Lunges 1 Lap Inch Worm Down, Bear Crawl Back Weightlifting Front Squat (3×5@80%) Shoulder Press (3×5@80%) Metcon Metcon (Time) 21-15-9 Calories Row Toes to
5 Minute AMRAP
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 RNFT 200 Meter Run/Row :30 Hand Stand Hold 10 Push Ups 10 Air Squats Skill Metcon (No Measure) 5 Rounds (No Measure) 5 Strict
WOD
5 Minute AMRAP Warm-up Warm-up 2 RNFT 200 Meter Run/Row :30 Hand Stand Hold 10 Push Ups 10 Air Squats Skill Metcon 5 Rounds (No Measure) 5 Strict Pull Ups (Banded if Needed, No