CrossFit Siloam Springs – CrossFit 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

Super Sets Weightlifting Metcon (Weight) SuperSet – 80% or more 5×5 Back Squat and 5×5 Push Press from the floor Warm up and start the clock and do a set of squats. 4 minutes

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) SuperSet – 80% or more 5×5 Back Squat and 5×5 Push Press from the floor Warm up and start the clock and do a set of

Josh Metcon Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-ups In honor of SSG Joshua Hager, United States Army, was killed Thursday

CrossFit Siloam Springs – CrossFit Metcon Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager, United States Army,

For Time Weightlifting Metcon (Weight) 12 Min AMRAP clean and Jerk @80% Metcon Metcon (Time) For time – Cap 20 Minutes: 100 dumbbell snatches 35/25 80-calorie row 60 burpees 40 muscle-ups

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 12 Min AMRAP clean and Jerk @80% Metcon Metcon (Time) For time – Cap 20 Minutes: 100 dumbbell snatches 35/25 80-calorie row 60 burpees 40 muscle-ups

18 Minute AMRAP Weightlifting Metcon (AMRAP – Reps) Proceed through the sequence below completing as many reps Snatch as possible in 10 minutes of: 30 reps 45/35 RX up 75/45 30 reps 75/55 RX