CrossFit Siloam Springs – CrossFit

Warm-up

Warm-up (No Measure)

2 Laps of Bear Crawl down Inchworm back

Weightlifting

Bench Press (3×12@60% of MAX)

Shoulder Press (3×12@60% of MAX)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

5 S2OH 135/95

20 DU

3 Minute Rest

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 KBS 2pood/1.5pood

20 Ab Mat Sit Ups

3 Minute Rest

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

5 Hang Power Cleans 135/95

5 HSPU

Metcon Scaled

SCALE: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

5 S2OH 95/65

60 singles Jump ropes

3 Minute Rest

SCALE: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 KBS 1.5pood/1pood

20 Ab Mat Sit Ups

3 Minute Rest

SCALE: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

5 Hang Power Cleans 95/65

5 HSPU Negatives or strict dumbbell Press 35/25