12 Minute AMRAP
Weightlifting
Front Squat (3×10@60%)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
9toes to rings
6 burpees
3 snatch 135/95
9toes to rings
6 burpees
3 snatch 135/95
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WOD
20 Minute AMRAP Weightlifting Back Squat (3×5@70% +2-5lbs) Bench Press (3×5@70% +2-5lbs) Metcon Metcon (AMRAP -
WOD
Partner WOD Weightlifting Snatch (1×3@80%) Clean and Jerk (1×3@80%) Front Squat (1×3@80%) Metcon Metcon (Time) -
Programming for week
CrossFit Siloam Springs – CrossFit Metcon (Time) 4 RFT 2 100m run/row with 7 burpees