CrossFit Siloam Springs – CrossFit Metcon Local Box Fundraiser 1 (AMRAP – Reps) 10-min. AMRAP: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm 35 lb./50 lb. Metcon (Time)

5 Minute x2 Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 1 Kettlebell/Dumbbell Complex 1 Burpee 2 Minute Rest Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 5 Push-Ups 10 Mountain

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 1 Kettlebell/Dumbbell Complex 1 Burpee 2 Minute Rest Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 5 Push-Ups

3 Rounds for Time Metcon Metcon (Time) 3 Rounds for Time 10 GHD 135/95 10 Lateral Jumps Over The Bar 10 Barbell Push-Ups 10 Step Ups

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 3 Rounds for Time 10 Ground to Overhead 135/95 10 Lateral Jumps Over The Bar 10 Barbell Push-Ups 10 Step Ups

21-15-9 Metcon Metcon (Time) 21-15-9 Start each round with a 400m run Squat Snatch 95/65 Bar Over Burpee

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 21-15-9 Start each round with a 400m run Squat Snatch 95/65 Bar Over Burpee

For Time Metcon Metcon (Time) For time 100 dubs or 300 singles 50 kbs 53/35 50 air squats 50 dB snatches 60 sec plank hold 60 kb deadlifts 60 dB push press (or use