21-15-9
CrossFit Siloam Springs – CrossFit PALP Deadlift (1×5+10) PAINTP Deadlift (Heavy Triple) Power Clean (5×3@70%) Metcon Metcon (Time) 21-15-9 Deadlifts (225/155) Pull-ups
WOD
21-15-9 PALP Deadlift (1×5+10) PAINTP Deadlift (Heavy Triple) Power Clean (5×3@70%) Metcon Metcon (Time) 21-15-9 Deadlifts (225/155) Pull-ups
20 Minute AMRAP
CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5+5) Push Press (3×5+5) PAINTP Back Squat (3×5@80%) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 50 box jumps(24/20) 40 sit-ups 30 swings (2/1.5)
WOD
20 Minute AMRAP PALP Back Squat (3×5+5) Push Press (3×5+5) PAINTP Back Squat (3×5@80%) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 50 box jumps(24/20) 40 sit-ups 30 swings (2/1.5) 20 snatch
Saturday morning fun wod
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 3rft Buy in 400 meter run 15 box jumps 24/20 15 push press 95/65 15 burpees Buy out 400 meter run
WOD
Saturday morning fun wod Metcon Metcon (Time) 3rft Buy in 400 meter run 15 box jumps 24/20 15 push press 95/65 15 burpees Buy out 400 meter run
Annie UP
CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (Heavy Single) Push Press (Heavy Single from the Rack) Metcon Metcon (Time) Annie up 50/40/30/20/10 Double unders Sit-ups Lunges
WOD
Annie UP Weightlifting Bench Press (Heavy Single) Push Press (Heavy Single from the Rack) Metcon Metcon (Time) Annie up 50/40/30/20/10 Double unders Sit-ups Lunges