CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5) Metcon Metcon (Time) WOD 1 Karen (break it up however you choose). 10 min cap Immediately after the 10 min cap Metcon (AMRAP – Reps)

Partner WOD Metcon Metcon (Time) Partner WOD 24-18-12 Deadlifts (275/185 lb) Bench Presses (185/105 lb) Front Squat (200/135) Chest-to-Bar Pull-Ups Extra Credit Bench Press (Heavy Single)

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 24-18-12 Deadlifts (275/185 lb) Bench Presses (185/105 lb) Front Squat (200/135) Chest-to-Bar Pull-Ups Extra Credit Bench Press (Heavy Single)

10 Rounds for Reps Metcon Metcon (AMRAP – Reps) 10 Rounds for Reps Start a 20 minute timer 1 minute of work 1 minute of rest Each round is: 10/7 calorie Row then with

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) 10 Rounds for Reps Start a 20 minute timer 1 minute of work 1 minute of rest Each round is: 10/7 calorie Row then

Partner WOD Metcon (Time) Over & Out Partner WOD 3 Rds for time While Partner A runs 200m with weighted vest, Partner B does 2 sled pulls with 5 Burpees after each pull then

CrossFit Siloam Springs – CrossFit Metcon (Time) Over & Out Partner WOD 3 Rds for time While Partner A runs 200m with weighted vest, Partner B does 2 sled pulls then switch vest –

Stan 47 Metcon Metcon (Time) Stan 47 47 Boxovers 24"/20 47 deadlift 135#/95 47 WB’s 47 Bar push ups 47 KBS 1.5/1.0 47 Burpees onto 45# plate 470 singles /156 dubs