CrossFit Siloam Springs – CrossFit

Warm-up

Warm-up (No Measure)

400 Meter Run/ Row

3 Rounds

:30 Handstand Hold

10 Empty bar Squats

Weightlifting

Metcon (No Measure)

EMOM 10 min Cleans

50% of your 1Rep Max

Odd minute 5 T&G Power Cleans

Even minute 5 T&G Squat Cleans

50% of MAX

Metcon

Metcon (Time)

For Time or Reps Completed

RX+

2 Bar MU

8 Cleans 135/95

2 Bar MU

6 Cleans 155/105

2 Bar MU

4 Cleans 185/125

2 Bar MU

2 Cleans 205/135

2 Bar MU

1 Clean 225/145

RX

4 Pull Ups

4 Box Dips

8 Cleans 135/95

4 Pull-ups

4 Box Dips

6 Cleans 155/105

4 Pull-ups

4 Box Dips

4 Cleans 185/125

4 Pull-ups

4 Box Dips

2 Cleans 205/135

4 Pull-ups

4 Box Dips

1 Clean 225/145

Scaled

4 Ring Rows

4 Box Dips

8 Cleans 95/65

4 Ring Rows

4 Box Dips

6 Cleans 105/85

4 Ring Rows

4 Box Dips

4 Cleans 125/95

4 Ring Rows

4 Box Dips

2 Cleans 135/105

4 Ring Rows

4 Box Dips

1 Clean 145/115

Cleans in the front (change your own weight)

Power or squat cleans

Score is time completed or Reps accomplished.