CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 5 Rounds for Time 5 Chest to Bar Pull-Ups 10 GHDs 15 Step Ups 24/20 20 Kettlebell Swings 53/35

10 Minute Lifting MAX Weightlifting Metcon (Weight) WOD 1 – 10 minute of back squats. Score = total lbs lifted. 55%-60% Metcon (Weight) WOD 2 – 10 min of bench press or push press.

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) WOD 1 – 10 minute of back squats. Score = total lbs lifted. 55%-60% Metcon (Weight) WOD 2 – 10 min of bench press or push

Tabata Metcon

CrossFit Siloam Springs – CrossFit Metcon CFSS Sporty Forty Partner WOD (Time) Buy In: 40 bar-facing burpees 4 rounds 40 double-unders 40 situps 40 barbell 10 DL 10 hang power cleans 10 front squat

10 Minute AMRAP Weightlifting Snatch (Heavy Single) Metcon Snatch 20 min EMOM. Start with an empty barbell. Add weight slowly and work up to a heavy single. Metcon Metcon Lunge 400 Meters Metcon (AMRAP

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (Heavy Single) Metcon (No Measure) Snatch 20 min EMOM. Start with an empty barbell. Add weight slowly and work up to a heavy single. Metcon Metcon (No

CrossFit Siloam Springs – CrossFit LT Metcon Metcon (Time) For time 100 singles 80 sit-ups 70 airsquats 60 db push press 50 stepups 40 knees to chest 30 kbs 20 push-ups 10 lateral jumps