CrossFit Siloam Springs – CrossFit

Metcon

Metcon (Time)

With a clock running start

0:00 – 8:00

5 Rounds of:

5 Burpees

10 Sit-Ups

15 Air Squats

Once complete do 1 round of:

50 Dumbbell Cleans

50#/35# RX+, 35#/25# RX

Score you time or 8:00 cap
https://youtu.be/W1B8TFyf5AY

Metcon (Time)

With a clock continue running:

8:00 – 16:00

4 Rounds of:

5 Burpees

10 Sit-Ups

15 Air Squats

Once complete do 1 round of:

40 Dumbbell Goblet Squats

50#/35# RX+, 35#/25# RX

Score you time or 16:00 cap
https://youtu.be/W1B8TFyf5AY

Metcon (Time)

With a clock continue running:

16:00 until finished

3 Rounds of:

5 Burpees

10 Sit-Ups

15 Air Squats

Once complete do 1 round of:

30 Dumbbell Squat Clean Thrusters

50#/35# RX+, 35#/25# RX

Score time when complete
https://youtu.be/W1B8TFyf5AY