CrossFit Siloam Springs – CrossFit
http://gymnasticswod.com/content/bar-muscle-progression-pt1
Warm-up
Warm-up (No Measure)
Pendlay Snatch
Weightlifting
Metcon (Weight)
Snatch 15 Min EMOM @ 80%
Gymnastics
Metcon (No Measure)
5-10 Minutes of Hip to Bar Pullup Practice
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Hip to Bar Pullups
10 Pushups on Bar
15 Back Squats (135/95
Extra Credit
Metcon (AMRAP – Reps)
Extra Credit
Immediately following WOD complete 3 Minutes Max Bar MU