10 Minute AMRAP
CrossFit Siloam Springs – CrossFit PAINTP Clean and Jerk (Heavy Single) Metcon Metcon (AMRAP – Rounds and Reps) 10 min amrap 10 hang power cleans 185/115 20 ghds
WOD
10 Minute AMRAP PAINTP Clean and Jerk (Heavy Single) Metcon Metcon (AMRAP – Rounds and Reps) 10 min amrap 10 hang power cleans 185/115 20 ghds
3 Rounds for Time
CrossFit Siloam Springs – CrossFit PALP Deadlift (1×5) PAINTP Snatch (Heavy Single) Metcon Metcon (Time) 3 rounds for time 400 meter run or row 15 box jumps 24/20 20 push-ups
WOD
3 Rounds for Time PALP Deadlift (1×5) PAINTP Snatch (Heavy Single) Metcon Metcon (Time) 3 rounds for time 400 meter run or row 15 box jumps 24/20 20 push-ups
10 Minute AMRAP
CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5) Push Press (3×5) PAINTP Back Squat (8×3 Start at 80% and work up ) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 20
WOD
10 Minute AMRAP PALP Back Squat (3×5) Push Press (3×5) PAINTP Back Squat (8×3 Start at 80% and work up ) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 20 swings (2/1.5)
Partner WOD
CrossFit Siloam Springs – CrossFit Weightlifting Push Jerk (Heavy Single from the Rack) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 12 min 5 Deadlift (315/205) 10 HSPU One partner works while
WOD
Partner WOD Weightlifting Push Jerk (Heavy Single from the Rack) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 12 min 5 Deadlift (315/205) 10 HSPU One partner works while other partner runs