CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Chair Dips Sit-Ups Push Ups Air Squatshttps://youtu.be/gZZmYIrQMbE

Support Your Local Box WOD 3 Metcon Support Your Local Box Workout 3 (Time) For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters 50-lb/35-lb DBs 24/20-in. box Time

CrossFit Siloam Springs – CrossFit Metcon Support Your Local Box Workout 3 (Time) For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters 50-lb/35-lb DBs 24/20-in. box Time cap:

WODS Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile Run In honor of U.S.

CrossFit Siloam Springs – CrossFit Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile RunIn

For Time Metcon Metcon (Time) For Time 100 Singles 2 Rounds of: 20 Alternating Dumbbell Step Up 20 Alternating Dumbbell Clean & Jerk 100 Singles 20’ Overhead Dumbbell Walking Lunge 20 Dumbbell Snatch 20’

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) For Time 100 Singles 2 Rounds of: 20 Alternating Dumbbell Step Up 20 Alternating Dumbbell Clean & Jerk 100 Singles 20’ Overhead Dumbbell Walking Lunge 20

3 Rounds for Time Metcon Metcon (Time) 3 Rounds for Time 5 Thrusters 95/65 10 Hang Cleans 15 Burpees 20 Double Unders 400m Run