CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Body Weight Deadlift Wall balls T2B

12 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 12 Minutes AMRAP 10 Thruster 115/85 100 meter run 5 HSPU

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 Minutes AMRAP 10 Thruster 115/85 100 meter run 5 HSPU Weightlifting Clean (Heavy Single)

3 Rounds for Time Metcon Metcon (Time) 3 RFT 500 meter row 15 Burpees 15 DB box step over 50/35 24/20

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 3 RFT 500 meter row 15 Burpees 15 DB box step over 50/35 24/20 Extra Credit Metcon (No Measure) Lunge 200 400 600 800

Bring up Sally Metcon Metcon Bring Sally Up!

CrossFit Siloam Springs – CrossFit Metcon Back Squat Bring Sally Up (AMRAP – Reps) 30 pause back squats 135/95

4 Rounds for Time Metcon Metcon (Time) 4 Rounds for Time 10 yard farmer’s carry down & back (50/35 pairs of DB) 20 WB sit-ups (20/14) 30 sec bar hang 40 DU