CrossFit Siloam Springs – CrossFit Metcon 5k Run (Time) Max Effort 5k Run Clean and Jerk (20m EMOM work up) Metcon (Time) Partner up, one works at a time 7 rounds for time 30

You Asked For It! Metcon Metcon (AMRAP – Rounds and Reps) WOD 1 10 min AMRAP 3 Toes to bar 3 box jumps 3 deadlifts 225/155 6,6,6 9,9,9 12,12,12 Etc Followed immediately by 3

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) WOD 1 10 min AMRAP 3 Toes to bar 3 box jumps 24/20 3 deadlifts 225/155 6,6,6 9,9,9 12,12,12 Etc Followed immediately

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5) Shoulder Press (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 Hand release push-ups 10 reverse lunges 15 sit-ups

Home Free Weightlifting Back Squat (3×5) Shoulder Press (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 Hand release push-ups 10 reverse lunges 15 sit-ups

10 Minute AMRAP Weightlifting Metcon 20 min EMOM snatch Attempt to keep the same weight for all 20 reps. Record lightest snatch completed. If any minute goes by where you don’t complete a snatch,

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 20 min EMOM snatch Attempt to keep the same weight for all 20 reps. Record lightest snatch completed. If any minute goes by where you

Partner WOD Metcon (AMRAP – Rounds and Reps) DumbHell 20 Min AMRAP One partner works at a time 35/25 20" box 30 DB devil presses (2 DB) 30 situps 30 DB Front Squats (2)