CrossFit Siloam Springs – CrossFit

Weightlifting

Deadlift (3×3@80%)

Metcon

Metcon (AMRAP – Reps)

Partner WOD – 4 person teams

12 min AMRAP

3….2…1….go!

Partner 1 picks up barbell (135/95) and descends to the bottom of a squat. Once there

Partner 2, 3 and 4 begin working.

Partner 2 completes 15 kB deadlift (2/1.5)

Partner 3 completes 10 back squat (135/95)

Partner 4 completes 5 burpee box overs (20″ all athletes)

Once partners 2,3 and 4 finish their work, partner 1 stands up and dumps the barbell

Partner 2 then has the squat hold while partner 3, 4, and 1 work.

There will be a written list on the floor so that there is no confusion on the next movement. Each athlete stays in his or her area during the workout.

If at any point the athlete comes out of the squat hold, all other must stop working immediately and wait for the athlete to resume squatting.

Score is number of “switches”. Each time all the athletes complete their work and the athlete stands from the squat, the group will count a rep.