CrossFit Siloam Springs – CrossFit
Skill
Metcon (AMRAP – Reps)
Death by Chest to Bar Pull-Ups
Metcon
Metcon (Time)
4 RFT
40 sit-ups
4 ring MU
40 double unders
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20 Minute AMRAP Weightlifting Back Squat (3×5@70% +2-5lbs) Bench Press (3×5@70% +2-5lbs) Metcon Metcon (AMRAP -
Programming for week
CrossFit Siloam Springs – CrossFit Metcon (Time) 4 RFT 2 100m run/row with 7 burpees -
WOD
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