CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 4 Rounds for Time 10 Box jump (24/20) 10 thrusters (95/65) 10 burpees over bar Metcon (Time) 21/15/9 Buy in 500 M row KB swings 1.5/1

5 Minute AMRAP Weightlifting Bench Press (3×5@70-80%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Sit Ups 20 Double Unders

CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (3×5@70-80%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Sit Ups 20 Double Unders

Death by Power Cleans Metcon Metcon (AMRAP – Rounds) Death by touch and go Power Cleans 135/95 Metcon (AMRAP – Rounds) Complete in as few sets as possible of 75 Overhead Squats 95/65 Post

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) Death by touch and go Power Cleans 135/95 Metcon (AMRAP – Rounds) Complete in as few sets as possible of 75 Overhead Squats 95/65

TEAM WOD – Build-a-Wod Metcon (Time) Team Build-A-WOD 3 or 4 member teams (only one rests during simo movements) 1st option = RX+ (heaviest weights) 2nd option = RX last option (2nd or 3rd)

CrossFit Siloam Springs – CrossFit Metcon (Time) 3 Rounds descending reps One athlete works at a time RX/Scaled in () 2 Athletes = 32/24/18 3 Athletes = 48/36/27 (4 Athletes = 48/36/27) Power Clean

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Joker For Time 1-2-3-4-5-6-7-8-9-10 reps of Toes to Bar 10-9-8-7-6-5-4-3-2-1 reps of Deadlifts 225/155 55+ 185/135 Extra Credit Metcon (AMRAP – Rounds and Reps) 15 Minute