CrossFit Siloam Springs – CrossFit Gymnastics Handstand Walk Progression Metcon Metcon (Time) TWO’S COMPANY 3 Descending Rounds (RX targets – Scale if necessary) 30/20/10 Pull-Ups (Other partner – bar hang) 6/4/2 Prowler trip M110/F70

2 Rounds for Time Metcon Metcon (Time) 2 Rounds for Time 50 Double Unders 50 GHD Situps 50 Swings (2/1.5) 50 Box Jumps (24/20) 50 Push Press (95/65)

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 2 Rounds for Time 50 Double Unders 50 GHD Situps 50 Swings (2/1.5) 50 Box Jumps (24/20) 50 Push Press (95/65)

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) TWO’S COMPANY 3 Descending Rounds (RX targets – Scale if necessary) 30/20/10 Pull-Ups (Other partner – bar hang) 6/4/2 Prowler trip M110/F70 300M/200M/100M Simo Run w/

10×3 EMOM Weightlifting Front Squat (10×3 EMOM) Bench Press (10×3 EMOM) Extra Credit 1000m Row (Time) Max Effort 1000m Row

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (10×3 EMOM) Bench Press (10×3 EMOM) Extra Credit 1000m Row (Time) Max Effort 1000m Row

AMANDA Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# squat snatch required

CrossFit Siloam Springs – CrossFit Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#squat snatch required Muscle-Up Scaling Options: Scale 1: 1 strict pull-up, 1 ring row Scale 2: 2 kipping pull-ups, 1 ring row Scale