Back Squat / Push Press EMOM
CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (EMOM 10×3) Push Press (EMOM 10×3) Extra Credit Metcon (No Measure) Lunge 400m – 600m
WOD
Back Squat / Push Press EMOM Weightlifting Back Squat (EMOM 10×3) Push Press (EMOM 10×3) Extra Credit Metcon Lunge 400m – 600m
Partner WOD
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) Complete the WOD with a partner in 17 mins 60 Deadlifts (60 / 40kg. 135 / 95lb) 30 Burpees 60 Front Squats (60 /
WOD
Partner WOD Metcon Metcon (AMRAP – Reps) Complete the WOD with a partner in 17 mins 60 Deadlifts (60 / 40kg. 135 / 95lb) 30 Burpees 60 Front Squats (60 / 40kg. 135 /
8, 9 and 10
CrossFit Siloam Springs – CrossFit Gymnastics Metcon (No Measure) Kids to Adults Forward Roll Progression Metcon Metcon (Time) 400m Run together 30 Pull-ups 50 Wall Balls 14/20 50 Sit-ups Locke’s arms 100 Kettlebell swings
WOD
8, 9 and 10 Gymnastics Metcon Kids to Adults Forward Roll Progression Metcon Metcon (Time) CrossFit WOD (Partner WOD TBD) Weightlifting Push Jerk (Weight) Thruster (heavy single Thruster)
20 Minute AMRAP
CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (Hit 90% plus) Deadlift (22X5 @ 80% of heavy single) Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Deadlift (225/155) 20 Toes To Bar
WOD
20 Minute AMRAP Weightlifting Deadlift (Hit 90% plus) Deadlift (22X5 @ 80% of heavy single) Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Deadlift (225/155) 20 Toes To Bar 30 Box