30-20-10 Metcon Metcon (Time) 30-20-10 KBS 53/35 Sit Ups 30-20-10 Wallballs 20/14 Push Ups 30-20-10 Calorie Row Pull Ups(ring rows) 30-20-10 Goblet Squats 53/35 OH Plate Lung 45/25

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 30-20-10 KBS 53/35 Sit Ups 30-20-10 Wallballs 20/14 Kettlebell Deadlift 53/35 30-20-10 Medball Cleans 20/14 Ring Rows 30-20-10 Goblet Squats 53/35 OH Plate Lung 45/25

Partner WOD Metcon Metcon (Time) Partner WOD Buy in: 600 meter row 2 Rounds of: 50 pull-ups (jumping pull-ups ) 50 pushups 60 air squats 60 alternating DB snatch 35/25 Buy out: 600 meter

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD Buy in: 600 meter row 2 Rounds of: 50 pull-ups (jumping pull-ups ) 50 pushups 60 air squats 60 alternating DB snatch 35/25 Buy

12 Minute AMRAP Warm-up Warm-up 400 meter run or row thunderstruck (AC/DC) Every time you hear thunderstruck you have to do a burpee Metcon Metcon (AMRAP – Rounds and Reps) 12 min amrap 20

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 meter run or row thunderstruck (AC/DC) Every time you hear thunderstruck you have to do a burpee Metcon Metcon (AMRAP – Rounds and Reps)

Partner WOD Warm-up Warm-up 400 meter run/row 2 minutes of jump rope Then 3 rounds 10 airsquats 10 kbs (light weight) 10 sit-ups Metcon Metcon (Time) Partner WOD 20 minute cap 50 dubs or

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 meter run/row 2 minutes of jump rope Then 3 rounds 10 airsquats 10 kbs (light weight) 10 sit-ups Metcon Metcon (AMRAP – Rounds and