CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner wod 100 dubs 100 airsquats 100 Empty barbell s20 45/34 100 sit-ups 100 Step ups 100 Hand release push-ups 100 kbs 1.5/1 100 100 empty

For Time Metcon Metcon (Time) 4 Rounds for Time 5 ctb pull-ups 10 dumbell snatches 50/35 15 ghd’s Weightlifting Metcon (Time) 5 Rounds for Time 5 power clean 205/145 5 bench press 205/100

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 4 Rounds for Time 5 ctb pull-ups 10 dumbell snatches 50/35 15 ghd’s Weightlifting Metcon (Time) 5 Rounds for Time 5 power clean 205/145 5 bench

10 Minutes Weightlifting Metcon (Weight) 10 Min EMOM – Thrusters Score = Total weight lifted over the 10 Min period. You can add or subtract weight as you choose, however if you miss a

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 10 Min EMOM – Thrusters Score = Total weight lifted over the 10 Min period. You can add or subtract weight as you choose, however if

12 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 500 M Row 20 Rower Over Burpees

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 500 M Row 20 Rower Over Burpees

Max Effort Weightlifting Front Squat (Weight) Bench Press (Weight)