4 Rounds for Time
CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) Snatch – 15 min to work up to heavy double, then Metcon Metcon (Time) 4 RFT 10 OHS (135/95) 15 GHD sit-ups 20 wallballs (20/14)
WOD
4 Rounds for Time Weightlifting Metcon (Weight) Snatch – 15 min to work up to heavy double, then Metcon Metcon (Time) 4 RFT 10 OHS (135/95) 15 GHD sit-ups 20 wallballs (20/14)
Heavy Burpee Fran
CrossFit Siloam Springs – CrossFit Metcon Metcon (Weight) 20 min EMOM Thruster (from floor) Metcon (Time) Heavy Burpee Fran (135/95) Weightlifting Thruster
WOD
Heavy Burpee Fran Metcon Metcon (Weight) 20 min EMOM Thruster (from floor) Metcon (Time) Heavy Burpee Fran (135/95)
Chelsea
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) 20 min EMOM (odd HSPU, even sit-ups) Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10
WOD
Chelsea Metcon Metcon (AMRAP – Reps) 20 min EMOM (odd HSPU, even sit-ups) Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats
Clinic Lifts 2
CrossFit Siloam Springs – CrossFit Weightlifting Snatch (1×1) Clean and Jerk (1×1)
WOD
Clinic Lifts 2 Weightlifting Snatch (1×1) Clean and Jerk (1×1)