CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (3×5) Metcon Metcon (Time) 3 Rounds for Time 25 GHD Hip Extension 25 Wallballs 20/14 25 Box Jumps 24/20

4 Rounds for Time Weightlifting Back Squat (3×5) Metcon Metcon (Time) 4 Rounds for Time 400 Meter Run 12 Push Press 135/95 12 Kettlebell Swings 70/53 12 GHDs

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5) Metcon Metcon (Time) 4 Rounds for Time 400 Meter Run 12 Push Press 135/95 12 Kettlebell Swings 70/53 12 GHDs

India Metcon Metcon (Time) India 21-15-9 Pull-Ups Burpees Air Squats Metcon (Time) 21-15-9 225 Deadlifts 135 Overhead Squats

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) India 21-15-9 Pull-Ups Burpees Air Squats Metcon (Time) 21-15-9 225 Deadlifts 135 Overhead Squats

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