CrossFit Siloam Springs – CrossFit
Warm-up
Warm-up (No Measure)
2 Laps
Inch Worm Down
Bear Crawl Back
Pendlay Warm Up
Weightlifting
Metcon (Weight)
20 Min
Odd Min – Hang Power Snatch
Even Min – Hang Power Clean
Add weight to get Heavy
Metcon
RX: Metcon (Time)
12-9-6-3
Power Cleans 115/75
GHD’s
Power Snatch 115/75
Pull Ups
RX+
Power Cleans 135/95
TTB
Power Snatch 135/95
CTB
SCALE: Metcon (Time)
12-9-6-3
Power Cleans 95/65
Ab Mat Sit Ups
Power Snatch 95/65
Banded Strict Pull Ups or Jumping Pullups