WOD
Changing Grace Metcon Metcon (Time) Changing Grace 1 Bar 10 Clean and Jerks 135/95 10 Clean and Jerks 155/105 10 Clean and Jerks 185/125
3 Rounds for Time
CrossFit Siloam Springs – CrossFit Metcon Weightlifting Hang Snatch (Heavy Single) Metcon (Time) 3 Rounds for Time 10 Deadlifts 225\155 15 Push-Ups on the Bar 20 Wall Balls 20/14
WOD
3 Rounds for Time Metcon Weightlifting Hang Snatch (Heavy Single) Metcon (Time) 3 Rounds for Time 10 Deadlifts 225155 15 Push-Ups on the Bar 20 Wall Balls 20/14
21-15-9
CrossFit Siloam Springs – CrossFit Weightlifting Clean (Heavy Single) Metcon Metcon (Time) Burpee Fran 21-15-9 Thrusters 95/65 Burpees
WOD
21-15-9 Weightlifting Clean (Heavy Single) Metcon Metcon (Time) Burpee Fran 21-15-9 Thrusters 95/65 Burpees
10 Minute AMRAP
CrossFit Siloam Springs – CrossFit Weightlifting Behind The Neck Jerk (Heavy Single) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Pull-Ups 10 GHDs 20 Box Jumps 24/20 10 Push-Ups Metcon
WOD
10 Minute AMRAP Weightlifting Behind The Neck Jerk (Heavy Single) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Pull-Ups 10 GHDs 20 Box Jumps 24/20 10 Push-Ups Metcon
4 Rounds for Time
CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (No Belt, 5sec pause at bottom) Metcon Metcon (Time) 4 Rounds for Time 200m Run 10 HSPU 50 Double Unders