CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 30-20-10 KB Swings 53/35 Sit-Ups 30-20-10 Wallballs 20/14 Push-Ups 30-20-10 Calorie Row Pull-Ups or Ring Rows 30-20-10 Goblet Squats OH Walking Lunges w/plate 45/25 30-20-10 S2OH

PAMC PAMC PAMC (Weight) Start conservative. Pick a weight that you can complete all the reps easily with perfect form. You are allowed 80 seconds to complete each set(x2) of work and transition to

CrossFit Siloam Springs – CrossFit PAMC PAMC (Weight) Start conservative. Pick a weight that you can complete all the reps easily with perfect form. You are allowed 80 seconds to complete each set(x2) of

5 Rounds for Time Metcon Metcon (Time) 5RFT 10 power snatch (95/65) 2 rope climb 10 lateral jump (bench) 2 TGU (1.5/1.0) 10 power clean (95/65) RX UP 135/95 on barbell Legless rope climbs

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 5RFT 10 power snatch (95/65) 2 rope climb 10 lateral jump (bench) 2 TGU (1.5/1.0) 10 power clean (95/65) RX UP 135/95 on barbell Legless rope

Partner WOD Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP Both partners working at same time 20 DU or 60 singles (each partner) 10 synchronized T2B 10 synchronized DB snatch (35/25) Synchronized

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP Both partners working at same time 20 DU or 60 singles (each partner) 10 synchronized T2B 10 synchronized DB

PAMC PAMC PAMC (Weight) Start conservative. Pick a weight that you can complete all the reps easily with perfect form. You are allowed 80 seconds to complete each set(x2) of work and transition to