CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD. Buy in 300 Double Unders Then 100 Dumbbell Lunge (35/25) 100 GHD sit-ups 100 swings (53/35) 100 step ups (24/20) Buy out 2k row

Thruster Medley Gymnastics Toes-To-Bar (10m EMOM) Weightlifting Metcon (4 Rounds for reps) Set 1. Max reps at 225/155 Set 2. Max reps at 185/125 Set 3. Max reps at 135/95 Set 4. Max reps

CrossFit Siloam Springs – CrossFit Gymnastics Toes-To-Bar (10m EMOM) Weightlifting Metcon (4 Rounds for weight) Set 1. Max reps at 225/155 Set 2. Max reps at 185/125 Set 3. Max reps at 135/95 Set

For Time Weightlifting Metcon 20 min. Work up to a heavy single power clean Metcon Metcon (Time) One bar per athlete. One box per athlete. 21 deadlift 135/95 21 box jumps 20" 15 deadlift

CrossFit Siloam Springs – CrossFit Weightlifting Metcon Metcon (Time) One bar per athlete. One box per athlete. 21 deadlift 135/95 21 box jumps 20″ 15 deadlift 225/155 15 box jump 24″ 9 deadlift 315/205

Team WOD Weightlifting Bench Press (3×6) Push Press (3×6) Metcon Metcon (AMRAP – Reps) 12 Minute 3 Partner WOD Waterfall – one rows 10 cal – then does 10 burpees (another starts row) first

CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (3×6) Push Press (3×6) Metcon Metcon (AMRAP – Reps) 12 Minute 3 Partner WOD Waterfall – one rows 10 cal – then does 10 burpees (another

Helen Weightlifting Back Squat (3×6) Front Squat (3×6) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups