WOD
7 Rounds/AMRAP Metcon Metcon (Time) 7 Rounds for Time 5 Pull-ups 10 Pushups 15 Air Squats Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 30 Situps 15 Box jumps/Step Ups 15Shoulder to Overhead
7 Rounds/AMRAP
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 7 Rounds for Time 5 Pull-ups 10 Pushups 15 Air Squats Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 30 Situps 15 Box jumps/Step Ups
WOD
3 Rounds for Time Metcon Metcon (Time) 3 rounds 10 push press (135/95) 20 kb swing (2/1.5) 30 GHDs
3 Rounds for Time
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 3 rounds 10 push press (135/95) 20 kb swing (2/1.5) 30 GHDs
WOD
5×20 Partner WOD Metcon Metcon (Time) Partner WOD 5×20 Back Squat/Bench Press Add weight if you can.
5×20 Partner WOD
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 5×20 Back Squat/Bench Press Add weight if you can.
WOD
10 Rounds for Time Metcon Metcon (Time) 10 Rounds for Time 5 Pull-ups 10 Pushups 15 Situps 20 Yard Lunge
10 Rounds for Time
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 10 Rounds for Time 5 Pull-ups 10 Pushups 15 Situps 20 Yard Lunge