WOD
Super Set Weightlifting Metcon (Time) Partner WOD 4×20 Superset Squat/Bench
5 Rounds for Time
CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 15 Min EMOM Squad Hang Clean Hang Clean (1×1) Metcon Metcon (Time) 5 Rounds for Time 15 Wallballs 20/14 15 Burpees
WOD
5 Rounds for Time Weightlifting Metcon 15 Min EMOM Squad Hang Clean Hang Clean (1×1) Metcon Metcon (Time) 5 Rounds for Time 15 Wallballs 20/14 15 Burpees
Helen
CrossFit Siloam Springs – CrossFit Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Metcon (Time) 3 RFT 5 HSPU 10 GHD sit-ups 20 Box
WOD
Helen Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Metcon (Time) 3 RFT 5 HSPU 10 GHD sit-ups 20 Box jumps – 20/14
Death by Thrusters
CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 15 min EMOM Hang Snatch Hang Snatch (1×1) Metcon Metcon (AMRAP – Rounds) Death by Thrusters RX 95/65 RX+ 135/95
WOD
Death by Thrusters Weightlifting Metcon 15 min EMOM Hang Snatch Hang Snatch (1×1) Metcon Metcon (AMRAP – Rounds) Death by Thrusters RX 95/65 RX+ 135/95
KO in the OK WOD 1
CrossFit Siloam Springs – CrossFit Metcon