CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 12-9-6 calorie row medball cleans pushups after the 12-9-6 5 strict pull-ups 5 kipping pull-ups Weightlifting Power Clean (5×1@85%) Metcon CrossFit Games Open 14.4 (AMRAP

Announcements We have an accomplished powerlifter, Nick Ramey, 1,900# total coming in this Saturday for a private seminar. Cost is $20, and will run from 8 am to noon. Please sign up by going

Announcements We have an accomplished powerlifter, Nick Ramey, 1,900# total coming in this Saturday for a private seminar. Cost is $20, and will run from 8 am to noon. Please sign up by going

Announcements We have an accomplished powerlifter, Nick Ramey, 1,900# total coming in this Saturday for a private seminar. Cost is $20, and will run from 8 am to noon. Please sign up by going

Announcements We have an accomplished powerlifter, Nick Ramey, 1,900# total coming in this Saturday for a private seminar. Cost is $20, and will run from 8 am to noon. Please sign up by going

  Strength Power clean 5×2 @ 80% WOD 5 minute AMRAP 1 box jump (24/20), 1 jerk (135/95), 2 box jumps, 2 jerks, 3, 3, Etc,. Rest 2 minutes 5 minute AMRAP 20 DU’s

CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (5×3@80%) Warm-up Warm-up (No Measure) Evens 6-10 strict pull ups Odds 10 back extensions Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy

Strength Bench press 5×3 @ 80% 10 minute EMOM Evens 6-10 strict pull ups, Odds 10 back extensions. WOD Randy For time: 75 snatches (75/55).