CrossFit Siloam Springs – CrossFit
PALP
Back Squat (3×5)
Bench Press (3×5)
PAINTP
Overhead Squat (3×3@70%)
Push Press (3×5@80%)
Metcon
Metcon (Time)
21-15-9
OHS (135/95)
GHD sit-ups
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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)