5 Minute AMRAP
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Laps of Bear Crawl down Inchworm back Weightlifting Bench Press (3×12@60% of MAX) Shoulder Press (3×12@60% of MAX) Metcon Metcon (AMRAP – Rounds and
WOD
5 Minute AMRAP Warm-up Warm-up 2 Laps of Bear Crawl down Inchworm back Weightlifting Bench Press (3×12@60% of MAX) Shoulder Press (3×12@60% of MAX) Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP
4 Rounds for Time
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 Rounds 10 Jumping Air Squats 10 Push Ups Weightlifting Back Squat (3×12@60% of MAX) Metcon Metcon (Time) 4 Rounds for Time
WOD
4 Rounds for Time Warm-up Warm-up 400 Meter Run/Row 3 Rounds 10 Jumping Air Squats 10 Push Ups Weightlifting Back Squat (3×12@60% of MAX) Metcon Metcon (Time) 4 Rounds for Time 20 Calorie Row
21-15-9
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Laps Walking Lunge Pass Throughs Pendlay Warm Up Weightlifting Metcon (No Measure) 10 min EMOM CLEANS 60% of your 1RM 5 Cleans T&G per
WOD
21-15-9 Warm-up Warm-up 2 Laps Walking Lunge Pass Throughs Pendlay Warm Up Weightlifting Metcon 10 min EMOM CLEANS 60% of your 1RM 5 Cleans T&G per Minute Odd minutes Power Even minute Squat Metcon
3 Rounds for Time
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 meter Run/Row 3 Rounds 10 Air Squats 10 Ab Mat Sit Ups Weightlifting Front Squat (3×12@60% of MAX) Metcon Metcon (Time) Buy In: 10
WOD
3 Rounds for Time Warm-up Warm-up 400 meter Run/Row 3 Rounds 10 Air Squats 10 Ab Mat Sit Ups Weightlifting Front Squat (3×12@60% of MAX) Metcon Metcon (Time) Buy In: 10 Front Squats from