450 Reps Metcon Metcon (Time) Partner WOD 100 Double Unders 50 Air Squats 50 Shoulder to Overhead 45/35 50 Sit-ups 50 Push-ups 50 Thrusters 45/35 50 Calorie Row 50 Lunges

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 100 Double Unders 50 Air Squats 50 Shoulder to Overhead 45/35 50 Sit-ups 50 Push-ups 50 Thrusters 45/35 50 Calorie Row 50 Lunges

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (3×5) Metcon Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24″/20″ box Post total

Wittman Weightlifting Deadlift (3×5) Metcon Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24"/20" box Post total time. In honor of

BERGERON DBEEP TEST Metcon Metcon (AMRAP – Rounds and Reps) On the Minute For As Long As Possible 7 Dumbbell Goblet Thrusters (50/35 lb) 7 Alternating Dumbbell Power Snatches (50/35 lb) 7 Burpees After

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) On the Minute For As Long As Possible 7 Dumbbell Goblet Thrusters (50/35 lb) 7 Alternating Dumbbell Power Snatches (50/35 lb) 7

5 Rounds for Time Weightlifting Power Clean (Heavy Single) Metcon Metcon (Time) 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-ups

CrossFit Siloam Springs – CrossFit Weightlifting Power Clean (Heavy Single) Metcon Metcon (Time) 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-ups