CrossFit Siloam Springs – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets of the Primal Complex (Squat, Lunge, Step up with Knee Raise)
Weightlifting 1
Push Press (3×5)
Back Squat (3×5)
Weightlifting 2
Front Squat (3×5 of your Heavy Single)
Metcon (Weight)
Clean, Front Squat X 2, Jerk – Heavy Single
Skill
Metcon (AMRAP – Reps)
10 Min EMOM –
Toes to Bar,
Score = Lowest number of T2B in any round
Metcon
Metcon (Time)
6 Rounds For Time
5 Clean and Jerk (135/95)
5 Bar Over Burpees