CrossFit Total The CrossFit Total (Total Weight)

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 100 DU 90 sit-ups 80 lunges 70 dumbbell snatch (50/35) 60 push-ups 50 pull-ups 40 box jumps (24/20) 30 toes to bar 20 med ball cleans

550 Metcon Metcon (Time) 100 DU 90 sit-ups 80 lunges 70 dumbbell snatch (50/35) 60 push-ups 50 pull-ups 40 box jumps (24/20) 30 toes to bar 20 med ball cleans (20/14) 10 wall walks

CrossFit Siloam Springs – CrossFit Weightlifting Thruster (5×5@75%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 min 10 bar over burpees 10 thrusters (95/65) 10 calorie row

10 Minute AMRAP Weightlifting Thruster (5×5@75%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 min 10 bar over burpees 10 thrusters (95/65) 10 calorie row

Ogar Weightlifting Power Snatch (5×2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 14 minutes 3 Snatches (135/95 lb) 1 Muscle-Up 12 Wall Ball Shots (20/14 lb)

CrossFit Siloam Springs – CrossFit Weightlifting Power Snatch (5×2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 14 minutes 3 Snatches (135/95 lb) 1 Muscle-Up 12 Wall Ball Shots (20/14 lb)

CrossFit Siloam Springs – CrossFit Metcon (Time) Snake Eyes 11 Wall walks 22 OH Squats 115/75 33 Pull-ups 44 Man-makers 45/35 55 Box Jumps 30/24 66 Hang Power Cleans 115/75 77 Burpees to 45#