CrossFit Siloam Springs – CrossFit LT Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 3,3 6,6 9.9 ……… Burpee Box Jump Overs Deadlift 225/155 Metcon (AMRAP – Rounds and Reps) 10 Minute

10 Minute AMRAP Weightlifting Metcon (Weight) Lion Complex for Clean and Jerk 7 reps for max load 1 rep is Deadlift to power position hang power clean front squat jerk behind the neck jerk

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) Lion Complex for Clean and Jerk 7 reps for max load 1 rep is Deadlift to power position hang power clean front squat jerk behind the