AMRAPS 1 & 2 Metcon Metcon (AMRAP – Rounds and Reps) WOD 1 12 Minute AMRAP RX 5 CTB 10 Push Up on bar 15 Squat (95/65) RX+ 5 bar MU 10 Ring Push

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) WOD 1 12 Minute AMRAP RX 5 CTB 10 Push Up on bar 15 Squat (95/65) RX+ 5 bar MU 10 Ring

For Time Metcon Metcon (Time) 100 double unders 90 deadlifts 135/95 80 step up on box 70 calorie row 60 Shoulder to Overhead 135/95) 50 Swings (2/1.5) 40 med ball cleans 30 lateral bench

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 100 double unders 90 deadlifts 135/95 80 step up on box 70 calorie row 60 Shoulder to Overhead 135/95) 50 Swings (2/1.5) 40 med ball cleans

For Time Gymnastics Metcon (3 Rounds for reps) 3 x max strict pull-ups Metcon (3 Rounds for reps) 3 x 25 ghd situps Metcon Metcon (Time) For Time 15 clean/jerk 135/95 15 burpee box

CrossFit Siloam Springs – CrossFit Gymnastics Metcon (3 Rounds for reps) 3 x max strict pull-ups Metcon (3 Rounds for reps) 3 x 25 ghd situps Metcon Metcon (Time) For Time 15 clean/jerk 135/95

Partner WOD Metcon Metcon (Time) Partner WOD 3 rds 600 (cum) run/row 30 hang power cleans 115/75 30 burpee to plate 30 S2O 115/75 30 box jumps/step ups ok 90 DU 230 singles

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 3 rds 600 (cum) run/row 30 hang power cleans 115/75 30 burpee to plate 30 S2O 115/75 30 box jumps/step ups ok 90 DU