10 Minute EMOM Gymnastics Metcon HSPU Progression Continuation Metcon Metcon (Weight) 10 Min EMOM 3 Squats, pick a weight heavier than last time, score = volume

CrossFit Siloam Springs – CrossFit Gymnastics Metcon (No Measure) HSPU Progression Continuation Metcon Metcon (Weight) 10 Min EMOM 3 Squats, pick a weight heavier than last time, score = volume

Partner WOD Metcon Metcon (Time) Partner WOD 800 M Run (400 for each partner) buy in Then 100 Situps 90 Lunges 80 Pushups 70 Squats 60 S20 (45/35 50 Step-ups (24/20) 40 Syncro Jump

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 800 M Run (400 for each partner) buy in Then 100 Situps 90 Lunges 80 Pushups 70 Squats 60 S20 (45/35 50 Step-ups (24/20)

Death by Thrusters and Pullups Weightlifting Metcon (Weight) 15 Min EMOM Clean Metcon Metcon (AMRAP – Reps) Death by Thrusters and Pullups Min 1, 1 Thruster Min 2, 1 Pullup Then 2,2, 3,3 4,4

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 15 Min EMOM Clean Metcon Metcon (AMRAP – Reps) Death by Thrusters and Pullups Min 1, 1 Thruster Min 2, 1 Pullup Then 2,2, 3,3 4,4

10 Minute AMRAP Weightlifting Metcon (Weight) 15 Min EMOM Snatch, Score = Volume Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 OHS (135/95) 10 Box Jumps (24/20) 15 Double Unders Followed

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 15 Min EMOM Snatch, Score = Volume Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 OHS (135/95) 10 Box Jumps (24/20) 15 Double