CrossFit Siloam Springs – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories)

3 Rounds for Time Metcon Metcon (Time) Partner WOD 3 Rounds for Time 20 Pull-ups 20 Wallballs 20/14 20 Alternating Dumbell Snatch 35/25 20 Kettlebell Deadlifts 70/53 20 Lunges Buy out of 100 Double

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 3 Rounds for Time 20 Pull-ups 20 Wallballs 20/14 20 Alternating Dumbell Snatch 35/25 20 Kettlebell Deadlifts 70/53 20 Lunges Buy out of 100

5 Rounds for Time Metcon Metcon (Time) 5 Rounds for Time 10 Kettlebell Swing 1.5/1.0 15 Push-ups 20 Step-ups 24"/20" 25 Sit-ups

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 5 Rounds for Time 10 Kettlebell Swing 1.5/1.0 15 Push-ups 20 Step-ups 24″/20″ 25 Sit-ups

Deadlift Fran Weightlifting Bench Press (8RM) Metcon Metcon (Time) Deadlift FRAN 21/15/9 Deadlift 315/205 Pullups

CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (8RM) Metcon Metcon (Time) Deadlift FRAN 21/15/9 Deadlift 315/205 Pullups

10 Minute WOD Metcon Weightlifting Back Squat (Weight) Metcon (AMRAP – Reps) 10 min RX (185/125) 3 HSPU 3 Clean 6,6 9,9 12,12 Etc