CrossFit Siloam Springs – CrossFit 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

Superset Weightlifting Metcon 20 min EMOM Clean 65%-70% Barbell Row (3×8) Hammer Curls (3×12)

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 20 min EMOM Clean 65%-70% Barbell Row (3×8) Hammer Curls (3×12)

Fight Gone Bad Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

CrossFit Siloam Springs – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories)

21-15-9 Weightlifting Metcon (Weight) 20 min EMOM Thruster Metcon Metcon (Time) 21/15/9 Push press (135/95) CTB pullups Back squat (135/95) GHD Sit-ups

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 min EMOM Thruster Metcon Metcon (Time) 21/15/9 Push press (135/95) CTB pullups Back squat (135/95) GHD Sit-ups

WOD 1 & 2 Metcon Metcon (Time) WOD 1 3 Rounds for Time 20 Deadlift (225/155) 400 M Run Metcon (AMRAP – Reps) WOD 2 Partner WOD 2 Minutes Partner 1 Row for calories