15 Minute AMRAP Skill Metcon 5 Rounds of Max Reps Strict Chinups Max Reps Strict Ring rows 10 GHD Situps Metcon Metcon (AMRAP – Rounds and Reps) 15 min amrap 25 Box Jumps 20

CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) 5 Rounds of Max Reps Strict Chinups Max Reps Strict Ring rows 10 GHD Situps Metcon Metcon (AMRAP – Rounds and Reps) 15 min amrap

21-15-9 Skill Metcon 5 Rounds of 1 set max STRICT pushups (vary the hand position 1) standard, hands out, diamond, feet elevated, wide) 1 set max HSPU – Strict if possible, kipping if needed

CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) 5 Rounds of 1 set max STRICT pushups (vary the hand position 1) standard, hands out, diamond, feet elevated, wide) 1 set max HSPU –

Partner WOD – 10 Min AMRAP Skill Metcon 5 Rounds of 1 min tempo squats, 3 seconds down, 3 seconds up, no pause at the top 20 lunges 20 step ups with knee raise

CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) 5 Rounds of 1 min tempo squats, 3 seconds down, 3 seconds up, no pause at the top 20 lunges 20 step ups with knee

3 Rounds for Time Skill Metcon 5 Rounds of Max Reps Strict Pullups Max Reps Strict Ring rows 20 Abmat Situps Metcon Metcon (Time) 3 RFT 10 Deadlift (315/205) 50 Double Unders

CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) 5 Rounds of Max Reps Strict Pullups Max Reps Strict Ring rows 20 Abmat Situps Metcon Metcon (Time) 3 RFT 10 Deadlift (315/205) 50 Double