CrossFit Siloam Springs – CrossFit
PALP
Deadlift (1×5+10)
Metcon (3 Rounds for reps)
3X Max Pullups
PAINTP
Deadlift (1X3 Heavy triple)
Metcon
Metcon (Time)
21-15-9
Deadlifts 315/205
bar over burpees
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WOD
Grettel Metcon Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 -
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)