The Seven Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA

CrossFit Siloam Springs – CrossFit Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed

For Time Weightlifting Metcon 24 min EMOM Clean and Jerk. 10 reps @ 70%, then get heavy Clean and Jerk (Weight) Metcon Metcon (Time) For time 400 meter buy in row 21-15-9 power clean

Jackie Weightlifting Metcon 24 min EMOM snatch. 10reps @70% then get heavy Snatch (Weight) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 24 min EMOM snatch. 10reps @70% then get heavy Snatch Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

20 Min AMRAP Weightlifting Deadlift (Heavy set of 5) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 HSPU 10 Swings 2/1.5 15 cal row

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (Heavy set of 5) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 HSPU 10 Swings 2/1.5 15 cal row

Annie Metcon Metcon (AMRAP – Reps) 7 Min. AMRAP 3 Wall Balls 3 Burpees 6/6 9/9 12/12 15/15….. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups