CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) TWO’S COMPANY 3 Descending Rounds (RX targets – Scale if necessary) 30/20/10 Pull-Ups (Other partner – bar hang) 6/4/2 Prowler trip M110/F70 300M/200M/100M Simo Run w/

10×3 EMOM Weightlifting Front Squat (10×3 EMOM) Bench Press (10×3 EMOM) Extra Credit 1000m Row (Time) Max Effort 1000m Row

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (10×3 EMOM) Bench Press (10×3 EMOM) Extra Credit 1000m Row (Time) Max Effort 1000m Row

AMANDA Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# squat snatch required

CrossFit Siloam Springs – CrossFit Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#squat snatch required Muscle-Up Scaling Options: Scale 1: 1 strict pull-up, 1 ring row Scale 2: 2 kipping pull-ups, 1 ring row Scale

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