2 WODs Metcon Metcon 3 Rounds 25 Sit Ups 12 Back Extensions/Glute-ham raises then MAX Pull Ups MAX Push Ups Walking Lunge 20 rep per leg Metcon 20 Minute AMRAP 100 Double Unders 100

CrossFit Siloam Springs – CrossFit Metcon Metcon (No Measure) 3 Rounds 25 Sit Ups 12 Back Extensions/Glute-ham raises then MAX Pull Ups MAX Push Ups Walking Lunge 20 rep per leg Metcon (No Measure)

8 Rounds for Time Metcon Metcon (Time) 8 Rounds for Time Beast mode – Go it alone RX Getting some good work – Partner WOD Recovery mode – 3 Person Partner WOD 8 Thrusters

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 8 Rounds for Time Beast mode – Go it alone RX Getting some good work – Partner WOD Recovery mode – 3 Person Partner WOD 8

AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP 3 Box Over Burpees 24/20 6 Deadlifts 255/175 9 Bar Facing Burpees Weightlifting Metcon In this event, barbells will start unloaded. Athletes are

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP 3 Box Jump Overs 24/20 6 Deadlifts 255/175 9 Bar Facing Burpees Weightlifting Metcon (Weight) 8 minutes to achieve

Karen Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Partner up for someone to count your reps(mandatory)

CrossFit Siloam Springs – CrossFit Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Partner up for someone to count your reps(mandatory)