CrossFit Siloam Springs – CrossFit Metcon (Time) Partner WOD Double Duty 3000 first 1200m row P1 rows until P2 breaks a forearm plank 20 DU/60 S each (at same time) each time you break

Andi Metcon Andi (Time) For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats ♀ 45 lb. ♂ 65 lb.

CrossFit Siloam Springs – CrossFit Metcon Andi (Time) For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats ♀ 45 lb. ♂ 65 lb.To learn more about

Ellen Metcon Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂

CrossFit Siloam Springs – CrossFit Metcon Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters.

Back Squat Bench & Metcon Back Squat (3×5) Bench Press (3×5) Metcon (Time) 5 rounds for time: 5 ring dips 5 pullups 5 HSPU 5 box jumps 24/20 RX+ = strict – dips, Pullups

CrossFit Siloam Springs – CrossFit Back Squat (3×5) Bench Press (3×5) Metcon (Time) 5 rounds for time: 5 ring dips 5 pullups 5 HSPU 5 box jumps 24/20 RX+ = strict – dips, Pullups

Snatch work + 20 Min AMRAP Power Snatch (Weight) 15 Min EMOM 2 Rep @ 75% Metcon (AMRAP – Rounds and Reps) AMRAP 20 mins 6 Power Cleans 135/95 9 Toes to Bar 12