21-15-9 Metcon Metcon (Time) 21-15-9 Medball cleans 20/14 Deadlift 235/155 Stepups 24/20 Db snatch 50/35 After you complete 21 of all movements do a rope climb after all of 15 a rope climb and

20 Minute AMRAP Weightlifting Push Press (80-90%) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute amrap 10 Snatches 95/65 20 Swings 1.5/1 30 Sit-ups 40 dubs/120 singles both rx

CrossFit Siloam Springs – CrossFit Weightlifting Push Press (80-90%) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute amrap 10 Snatches 95/65 20 Swings 1.5/1 30 Sit-ups 40 dubs/120 singles both rx

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 8 Rounds for Time 5 Pull-ups 5 Front squats 135/95 5 Toes to bar 5 Box jumps 24/20 Break up however you choose, just get all

Double WODs Metcon Metcon (Time) 8 Rounds for Time 5 Pull-ups 5 Front squats 135/95 5 Toes to bar 5 Box jumps 24/20 Break up however you choose, just get all the reps in

5 Rounds for Time Metcon Metcon (Time) Every round starts with a 35 calorie row 1. 100 Wallballs 20/14 2. 80 Deadlifts 3. 60 Power Cleans 4. 40 Burpees 5. 20 Clean & Jerks

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Every round starts with a 35 calorie row 1. 100 Wallballs 20/14 2. 80 Deadlifts 3. 60 Power Cleans 4. 40 Burpees 5. 20 Clean &

8 Minute AMARP Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 Kettlebell Swings 2/1.5 15 GHDs 10 Ring Rows Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 12 Alternating Dumbbell