CrossFit Siloam Springs – CrossFit Metcon Weightlifting Front Squat (5×5) Metcon (Time) Partner WOD 10x200M run (5 each)

12 Minute AMRAP Weightlifting Snatch (Heavy Single) Metcon Metcon (AMRAP – Reps) 12 min AMRAP 5 swings(2/1.5) 5 burpees 10 swings(2/1.5) 10 burpees 15/15 20/20 Etc

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (Heavy Single) Metcon Metcon (AMRAP – Reps) 12 min AMRAP 5 swings(2/1.5) 5 burpees 10 swings(2/1.5) 10 burpees 15/15 20/20 Etc

Partner Row Metcon Weightlifting Back Squat (5×5) Metcon (Calories) Partner Row 10 min AMRAP calories – teams of 2

CrossFit Siloam Springs – CrossFit Metcon Weightlifting Back Squat (5×5) Metcon (Calories) Partner Row 10 min AMRAP calories – teams of 2

21-15-9 Thruster (1 Rep Max) Weightlifting Metcon Metcon (Time) 21/15/9 Box jumps Pull-ups

CrossFit Siloam Springs – CrossFit Thruster (1 Rep Max) Weightlifting Metcon Metcon (Time) 21/15/9 Box jumps Pull-ups

Chipper WOD Metcon Metcon (Time) 100 reps of each movement break up the reps however you see fit only one person working at a time Push-ups Thrusters Stepups 24/20 Shoulder to overhead Calorie row