CrossFit Siloam Springs – CrossFit
Metcon
Metcon (2 Rounds for reps)
10 min EMOM
Muscle up / HSPU alternating every minute
1 score for MU
1 score for HSPU
Bar or ring works
Metcon (Weight)
20 min EMOM snatch.
Get heavy
500 M row finisher
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WOD
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WOD
20 Minute AMRAP Weightlifting Back Squat (3×5@70% +2-5lbs) Bench Press (3×5@70% +2-5lbs) Metcon Metcon (AMRAP -
Programming for week
CrossFit Siloam Springs – CrossFit Metcon (Time) 4 RFT 2 100m run/row with 7 burpees -
WOD
Partner WOD Weightlifting Snatch (1×3@80%) Clean and Jerk (1×3@80%) Front Squat (1×3@80%) Metcon Metcon (Time)