6 Minute AMRAP Warm-up Warm-up 400m Run 2m Jump Rope 12-9-6 Air Squats KB Swings light Push Ups Metcon Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP 10 KB Swings 1.5/1 15 Sit

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 10 Air Squats 10 Pushups Metcon Metcon (Time) Partner WOD 50 Pullups 800m Run/Row shared 50 Situps 800m Run/Row 50 Dumbbell

Partner WOD Warm-up Warm-up 2 Rounds 200m Run 10 Air Squats 10 Pushups Metcon Metcon (Time) Partner WOD 50 Pullups 800m Run/Row shared 50 Situps 800m Run/Row 50 Dumbbell Push Press 25/15 800m Run/Row

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 4 rounds 100 Run/row 10 Toes to bar 5 ground to overhead 135/95 10 wallballs 10 CTB Each person alternates movements

Partner WOD Metcon Metcon (Time) 4 rounds 100 Run/row 10 Toes to bar 5 ground to overhead 135/95 10 wallballs 10 CTB Each person alternates movements

Football Total Metcon The CrossFit Football Total (Total Weight)

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 8×800 partner row Each rowing 800 at a time One rower

800m Partner Row Metcon Metcon (Time) 8×800 partner row Each rowing 800 at a time One rower