CrossFit Siloam Springs – CrossFit 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

For Time Metcon Metcon (Time) Buy in 50 Lunges Then 3 Rounds for Time 10 Power Cleans 95/65 15 Burpees 20 Sit-ups Buy out 50 Lunges

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Buy in 50 Lunges Then 3 Rounds for Time 10 Power Cleans 95/65 15 Burpees 20 Sit-ups Buy out 50 Lunges

Training Day Metcon Metcon Lung 400m Metcon 10 x 40 yard sprint 2 x 100 yard sprint Full rest between efforts Metcon 5 min dedicated trunk work. 1 min of each. No rest between

CrossFit Siloam Springs – CrossFit Metcon Metcon (No Measure) Lung 400m Metcon (No Measure) 10 x 40 yard sprint 2 x 100 yard sprint Full rest between efforts Metcon (No Measure) 5 min dedicated

Max Reps Metcon Max Reps Front Squats (Weight) Front squat – max reps in 5 min (135/95) 2 Minute Rest Max Reps G2OH (Weight) Ground to overhead – max reps in 5 min (135/95)

CrossFit Siloam Springs – CrossFit Metcon Max Reps Front Squats Front squat – max reps in 5 min (135/95) 2 Minute Rest Max Reps G2OH Ground to overhead – max reps in 5 min

5k Run / Walk Metcon Metcon (Time) Run/walk 5k. Take the kids and ? dogs