CrossFit Siloam Springs – CrossFit

Metcon (Weight)

9am ONLY

Triple Threat

(Teams of 3)

WOD 1 (7 min) Total Weight

12 yd Prowler Drive Weight 90/70

Metcon (Weight)

9am ONLY

Triple Threat

(Teams of 3)

WOD 1 (7 min) Total Weight

Prowler Drive Weight 90/70

12 yards (round trip 24 yds)

WOD 2 (3 min) AMRAP

P1 &2 WB tosses – 8′ in between (P3 plank)

(If ball ever touches ground, 5 burpee penalty/team)

WOD 3 (2 rounds) for time

Farmer’s Carry (50/35) 3×53 yds (1 round trip/person)

Pull-Ups 30 (1 Partner bar-hangs, 1 rests)

100 DU (two partners 30 Box Jumps)

30 Cleans 135/95

300m partner run with one WB/team 20/14

30 partner sit-ups

Metcon (Weight)

9am ONLY

Triple Threat

(Teams of 3)

WOD 1 (7 min) Total Weight

Prowler Drive Weight 90/70

12 yards (round trip 24 yds)

WOD 2 (3 min) AMRAP

P1 &2 WB tosses – 8′ in between (P3 plank)

(If ball ever touches ground, 5 burpee penalty/team)

WOD 3 (2 rounds) for time

Farmer’s Carry (50/35) 3×53 yds (1 round trip/person)

Pull-Ups 30 (1 Partner bar-hangs, 1 rests)

100 DU (two partners 30 Box Jumps)

30 Cleans 135/95

300m partner run with one WB/team 20/14

30 partner sit-ups

Metcon