WOD
21-15-9 Weightlifting Back Squat (8×3) Metcon Metcon (Time) 21-15-9 Front Squat RX (185/125) RX up (225/155) (no racks) Plyo push-ups with clap Box jumps (24/20)
WOD
Isabel Weightlifting Deadlift (5×1@90%) Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#
Isabel
CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (5×1@90%) Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#
12 Minute AMRAP
CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (3×5) Push Press (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 12 min amrap 15 pull-ups 20 alternating one arm snatches 50/35
WOD
12 Minute AMRAP Weightlifting Bench Press (3×5) Push Press (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 12 min amrap 15 pull-ups 20 alternating one arm snatches 50/35
3 Rounds for Time
CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (5×5@80%) Metcon Metcon (Time) 3 rft 10 push press 135/95 15 bar over burpees 20 ghds
WOD
3 Rounds for Time Metcon Metcon (Time) 3 rft 10 push press 135/95 15 bar over burpees 20 ghds
Helen
CrossFit Siloam Springs – CrossFit Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups