12 Minute AMRAP
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run/Row 10 KBS 10 Ab Mat Sit Ups Weightlifting Front Squat (70% of your 1 REP MAX) Metcon RX: Metcon (AMRAP
WOD
12 Minute AMRAP Warm-up Warm-up 2 Rounds 200 Meter Run/Row 10 KBS 10 Ab Mat Sit Ups Weightlifting Front Squat (70% of your 1 REP MAX) Metcon Metcon (AMRAP – Rounds and Reps) 12
Cindy Run
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (70% of your 1 REP MAX) Metcon RX: Metcon (Time) 800 Meter Run
WOD
Cindy Run Warm-up Warm-up 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (70% of your 1 REP MAX) Metcon Metcon (Time) 800 Meter Run 1 Round of Cindy 400 Meter
Incredible Hulk
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run/Row 10 Push Ups :30 HS Holds Weightlifting Shoulder Press (70% of your 1 REP MAX) Bench Press (70% of your
WOD
Incredible Hulk Warm-up Warm-up 2 Rounds 200 Meter Run/Row 10 Push Ups :30 HS Holds Weightlifting Shoulder Press (70% of your 1 REP MAX) Bench Press (70% of your 1 REP MAX) Metcon Metcon
21-15-9
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Air Squats 10 Lunges Weightlifting Back Squat (70% of your 1 REP MAX) Metcon RX: Metcon (Time) 21-15-9 Calorie Row GHD Wall
WOD
21-15-9 Warm-up Warm-up 3 Rounds 10 Air Squats 10 Lunges Weightlifting Back Squat (70% of your 1 REP MAX) Metcon Metcon (Time) 21-15-9 Calorie Row GHD Wall Balls 20/14 Metcon (Time) 21-15-9 Calorie Row