Murph Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael

CrossFit Siloam Springs – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of

Partner WOD Metcon Metcon (Time) Partner wod Buy in 200 dubs or 600 singles 3 Rounds for Time 50 box jumps 50 sit-ups 25 alternating dB snatches 35/25 Buy out 200 dubs or 600

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner wod Buy in 200 dubs or 600 singles 3 Rounds for Time 50 box jumps 50 sit-ups 25 alternating dB snatches 35/25 Buy out 200

Lifting Warm-up Warm-up Pendley Warm Up Weightlifting Snatch (20m EMOM ) Clean and Jerk (20m EMOM)

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendley Warm Up Weightlifting Snatch (20m EMOM ) Clean and Jerk (20m EMOM)

Volkswagen Warm-up Warm-up 2 Rounds of 10 Push-Ups 3 sets of 15 second squat holds 5 Pull-Ups Weightlifting Back Squat (3×5@80%) Metcon Volkswagen (Time) 21-15-9 Reps, For Time Bench Press (bodyweight) Pull-Ups

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of 10 Push-Ups 3 sets of 15 second squat holds 5 Pull-Ups Weightlifting Back Squat (3×5@80%) Metcon Volkswagen (Time) 21-15-9 Reps, For Time