4 Rounds for Time 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,

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 –

16 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 2/2, 4/4, 6/6, 8/8, 10/10…..etc. Devil Press DB Box Step Ups 50/35 Scoring will be the round you finish + reps

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 2/2, 4/4, 6/6, 8/8, 10/10…..etc. Devil Press Front Squats 35/25 (RX+ 50/35) 135/95 Scoring will be the round you

9-15-21 / 21-15-9 Metcon Metcon (Time) 9-15-21 Deadlifts 225/155 Calorie Row Clock continues to run while you change weights and go straight into…….. 21-15-9 Snatch 95/65 Box Jumps 24/20

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 9-15-21 Deadlifts 225/155 Calorie Row Clock continues to run while you change weights and go straight into…….. 21-15-9 Snatch 95/65 Box Jumps 24/20

Cindy + Power Cleans Metcon Metcon (Time) Wednesday 4 Rounds of Cindy 8 Power Cleans 95/65 3 Rounds of Cindy 6 Power Cleans 135/95 2 Rounds of Cindy 4 Power Cleans 155/115 1 Round

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Wednesday 4 Rounds of Cindy 8 Power Cleans 95/65 3 Rounds of Cindy 6 Power Cleans 135/95 2 Rounds of Cindy 4 Power Cleans 155/115 1