CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (20m-Heavy Double front squat from the floor) 20 min cap – Heavy Double front squat from the floor. Squat clean does not = 1 rep of

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CrossFit Siloam Springs – CrossFit Metcon Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m SprintIn honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov.

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CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) Every other minute for 30 min. Snatch + hang snatch + 3 OHS Start light get heavy Gymnastics Bar Muscle-ups (10 Minute EMOM) Metcon Metcon (AMRAP

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CrossFit Siloam Springs – CrossFit Weightlifting Thruster (20 Minute EMOM) Back Squat (Heavy Triple ) Metcon Metcon (Time) Toes To Bar Fran 21/15/9 Thrusters 95/65 Toes To Bar

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