WOD
4 Rounds for Time Metcon Metcon (Time) Partner Up, one partner does workout, other spots…..then 2nd heat you swap 4RFT 5 Front Squats from the floor (185/130) RX, RXUP (225/155) 10 Bench Press (185/95)
4 Rounds for Time
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner Up, one partner does workout, other spots…..then 2nd heat you swap 4RFT 5 Front Squats from the floor (185/130) RX, RXUP (225/155) 10 Bench Press
WOD
8 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 10 Wallball (20/14) 10 DB Snatch (50/35) Skill Metcon Recovery Methods, Part 1
8 Minute AMRAP
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 10 Wallball (20/14) 10 DB Snatch (50/35) Skill Metcon (No Measure) Recovery Methods, Part 1
WOD
10 X 3 Weightlifting Back Squat (10×3) Push Press (10×3) Extra Credit Metcon 400m Lunge
10 X 3
CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (10×3) Push Press (10×3) Extra Credit Metcon (No Measure) 400m Lunge
WOD
Mock Competition Metcon The BoxLife Chipper (Time) Individual 10 Minute Time Cap 25 Wall Balls 20 Power Cleans 15 Kettlebell Swings 25 Chest-to-Bar Pull-ups 15 Kettlebell Swings 20 Power Cleans 25 Wall Balls _______________________
Mock Competition
CrossFit Siloam Springs – CrossFit Metcon The BoxLife Chipper (Time) Individual 10 Minute Time Cap 25 Wall Balls 20 Power Cleans 15 Kettlebell Swings 25 Chest-to-Bar Pull-ups 15 Kettlebell Swings 20 Power Cleans 25