7 Minute Burpee Box Jump
CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) Hang Clean 15 min EMOM Metcon Metcon (AMRAP – Reps) 7 Min burpee box-jump (24/20) followed immediately 5 min to find max effort clean Clean (5
10 Minute EMOM
CrossFit Siloam Springs – CrossFit Gymnastics Metcon (No Measure) HSPU Progression Continuation Metcon Metcon (Weight) 10 Min EMOM 3 Squats, pick a weight heavier than last time, score = volume
WOD
10 Minute EMOM Gymnastics Metcon HSPU Progression Continuation Metcon Metcon (Weight) 10 Min EMOM 3 Squats, pick a weight heavier than last time, score = volume
Partner WOD
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 800 M Run (400 for each partner) buy in Then 100 Situps 90 Lunges 80 Pushups 70 Squats 60 S20 (45/35 50 Step-ups (24/20)
WOD
Partner WOD Metcon Metcon (Time) Partner WOD 800 M Run (400 for each partner) buy in Then 100 Situps 90 Lunges 80 Pushups 70 Squats 60 S20 (45/35 50 Step-ups (24/20) 40 Syncro Jump
Death by Thrusters and Pullups
CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 15 Min EMOM Clean Metcon Metcon (AMRAP – Reps) Death by Thrusters and Pullups Min 1, 1 Thruster Min 2, 1 Pullup Then 2,2, 3,3 4,4
WOD
Death by Thrusters and Pullups Weightlifting Metcon (Weight) 15 Min EMOM Clean Metcon Metcon (AMRAP – Reps) Death by Thrusters and Pullups Min 1, 1 Thruster Min 2, 1 Pullup Then 2,2, 3,3 4,4
10 Minute AMRAP
CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 15 Min EMOM Snatch, Score = Volume Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 OHS (135/95) 10 Box Jumps (24/20) 15 Double