CrossFit Siloam Springs – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories)

Home WOD 5k Run (Time) Max Effort 5k Run Metcon Metcon Square to Square Bike Ride

CrossFit Siloam Springs – CrossFit 5k Run (Time) Max Effort 5k Run Metcon Metcon (No Measure) Square to Square Bike Ride

15 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 Devil Press 10 DB Racked Squat 15 Cal Row 50/35 RX+ 45/35 RX 35/25 Scaled

CrossFit Siloam Springs – CrossFit Weightlifting Power Lifting Total (Total Weight) Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max) Extra Credit Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP

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