CrossFit Siloam Springs – CrossFit Weightlifting Shoulder Press (60% from the floor) Metcon Metcon (Time) 4 Rounds for Time 3 Handstand Pushups RX/7 RX+ 6 Deadlift 135/95 9 Hang Power Cleans 135/95 12 Sit-Ups

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CrossFit Siloam Springs – CrossFit

1-2-3…Partner WOD Metcon Metcon (Time) 1 Round-Solo 2 Rounds-2 Person 3 Rounds-3 Person …….. 30 Thrusters 35/25(pair) 30 GHDs 800m Row 30 Hang Clean 95/65(RX+) 30 Kettlebell Swings 1.5/1 30 Double Unders 30 Dumbbell

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 1 Round-Solo 2 Rounds-2 Person 3 Rounds-3 Person …….. 30 Thrusters 35/25(pair) 30 GHDs 800m Row 30 Hang Clean 95/65(RX+) 30 Kettlebell Swings 1.5/1 30 Double

WOD 1 and 2 Metcon Metcon (Time) WOD 1 For time: 21 pull-ups 15 CTB pull-ups 9 bar MU Metcon (Time) WOD 2 5RFT 5 squat cleans 155/105 25 push-ups.

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) WOD 1 For time: 21 pull-ups 15 CTB pull-ups 9 bar MU Metcon (Time) WOD 2 5RFT 5 squat cleans 155/105 25 push-ups.

CrossFit Siloam Springs – CrossFit LT Metcon Metcon (Time) 3 Rounds for Time 800m Run 15 Kettlebell Swings 35/26 15 Toes to Bar