CrossFit Siloam Springs – CrossFit

Metcon (Weight)

WOD 1 (7 min)

Prowler Drive Weight 90/70

12 yards (round trip = 24 yds)

Score = Total Weight

Metcon (AMRAP – Reps)

WOD 2 (3 min) AMRAP

P1 & P2 WB tosses – 8′ spacing (P3 plank)

(If WB touches ground, 5 burpee penalty)

Metcon (Time)

WOD 3 (2 rounds) for time

Farmer’s Carry (50/35) 3×160′ (=1 round trip/person)

30 Pull-Ups (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