Partner WOD Metcon Metcon (Time) 8am – open gym, with coaching available. Come get help with anything you are struggling with 9am – partner wod 100 – 100 m run one partner at a

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 8am – open gym, with coaching available. Come get help with anything you are struggling with 9am – partner wod 100 – 100 m run one

12 Minute AMRAP Warm-up Warm-up 2 Rounds 200 Meter Run/Row 10 KBS 10 Ab Mat Sit Ups Weightlifting Front Squat (70% of your 1 REP MAX) Metcon Metcon (AMRAP – Rounds and Reps) 12

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run/Row 10 KBS 10 Ab Mat Sit Ups Weightlifting Front Squat (70% of your 1 REP MAX) Metcon RX: Metcon (AMRAP

Cindy Run Warm-up Warm-up 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (70% of your 1 REP MAX) Metcon Metcon (Time) 800 Meter Run 1 Round of Cindy 400 Meter

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (70% of your 1 REP MAX) Metcon RX: Metcon (Time) 800 Meter Run

Incredible Hulk Warm-up Warm-up 2 Rounds 200 Meter Run/Row 10 Push Ups :30 HS Holds Weightlifting Shoulder Press (70% of your 1 REP MAX) Bench Press (70% of your 1 REP MAX) Metcon Metcon

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run/Row 10 Push Ups :30 HS Holds Weightlifting Shoulder Press (70% of your 1 REP MAX) Bench Press (70% of your