The Longest Mile Metcon Metcon (Time) "The Longest Mile" 4 Rounds for Time 10 Burpees 100 meter Run 10 Air Squats 100 meter Run 10 Push-Ups 100 meter Run 10 Sit-Ups 100 meter Run

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) “The Longest Mile” 4 Rounds for Time 10 Burpees 100 meter Run 10 Air Squats 100 meter Run 10 Push-Ups 100 meter Run 10 Sit-Ups 100

Grace Weightlifting Front Squat (3×5@80%) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Mandatory counters, find a partner to count.

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (3×5@80%) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Mandatory counters, find a partner to count.

WOD Metcon Metcon (Time) Dirty 30" For Time: 30 Box Jumps (24" / 20") 30 Jumping Pull-ups 30 KB Swings (1 Pood / 26#) 30 Walking Lunges 30 Knees-to-elbows 30 Push Presses (45# /

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Dirty 30″ For Time: 30 Box Jumps (24″ / 20″) 30 Jumping Pull-ups 30 KB Swings (1 Pood / 26#) 30 Walking Lunges 30 Knees-to-elbows 30

8 Minute AMRAP Weightlifting Snatch (80% plus on all the lifts EMOM) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 9 Power Snatches 95/65 12 barbell push-ups 15 ring rows

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (80% plus on all the lifts EMOM) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 9 Power Snatches 95/65 12 barbell push-ups 15 ring rows