CrossFit Siloam Springs – CrossFit

Metcon

Metcon (Time)

More Nice than Naughty

1 Ring Dip

2 S2O

3 Goblet Squads

4 Medball Cleans

5 Kettlebell or Medball Deadlifts

6 Burpees

7 Hanging Knee Raises or Sit Ups

8 Box Steps

9 Wallballs

10 Ring Rows

11 Hand Release Push Ups

12 Kettlebell Push Ups

Metcon (Time)

Merry RX-Fit

1 Bar Muscle Up

2 S2O 95/65

3 Front Squad 95/65

4 Hang Power Clean 95/65

5 Deadlift 95/65

6 Burpees

7 Toes to Bar

8 Box Jumps 24/20

9 Wallball 20/14

10 Pull Up

11 HSPU

12 Kettlebell Swing 1.5/1

Metcon (Time)

Heavy Weight Santa

1 Muscle Up

2 S2O 135/95

3 Front Squad 135/95

4 Hang Power Clean 135/95

5 Deadlift 135/95

6 Burpees

7 Toes to Bar

8 Box Jumps 24/20

9 Wallballs 30/20

10 C2B

11 HSPU

12 Kettlebell Swings 2/1.5