CrossFit Siloam Springs – CrossFit LT Metcon Metcon (Time) Partner WOD 30 Minute Cap Buy In 800m Run 400m Each Then 100 Sit Ups 90 Step Ups 80 Kettle Bell Swings 70 Push Ups

Double WOD Metcon Metcon (Time) WOD 1 8 min cap – 21/15/9 (Deadlift (315/205) and Box Jump (30/24)) Metcon (AMRAP – Rounds and Reps) WOD 2 10 Min AMRAP 5 pullups / 10 Strict

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) WOD 1 8 min cap – 21/15/9 (Deadlift (315/205) and Box Jump (30/24)) Metcon (AMRAP – Rounds and Reps) WOD 2 10 Min AMRAP 5 pullups