21-15-9
CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (3×5@80%) Metcon Metcon (Time) 21-15-9 Wall Balls 20/14 Sit-ups Deadlift 250/165 RX+ Wall Balls 20/14 GHDs Deadlift 315/205
WOD
21-15-9 Weightlifting Bench Press (3×5@80%) Metcon Metcon (Time) 21-15-9 Wall Balls 20/14 Sit-ups Deadlift 250/165 RX+ Wall Balls 20/14 GHDs Deadlift 315/205
Macho Man
CrossFit Siloam Springs – CrossFit Weightlifting Clean and Jerk (20m EMOM) Metcon Metcon (AMRAP – Reps) Macho Man EMOM for as Long as Possible 3 Power Cleans (185/135 lb) 3 Front Squats (185/135 lb)
WOD
Macho Man Weightlifting Clean and Jerk (20m EMOM) Metcon Metcon (AMRAP – Reps) Macho Man EMOM for as Long as Possible 3 Power Cleans (185/135 lb) 3 Front Squats (185/135 lb) 3 Jerks (185/135
Chad Wilkinson
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) Death by C2B Pull-ups Muscles ups RX+ Scales pull-ups Chad Wilkinson (Time) Partner WOD Chad Wilkinson For Time 1,000 Box Step-Ups (20 in)Dedicated to
WOD
Chad Wilkinson Metcon Metcon (AMRAP – Reps) Death by C2B Pull-ups Muscles ups RX+ Scales pull-ups Chad Wilkinson (Time) Partner WOD Chad Wilkinson For Time 1,000 Box Step-Ups (20 in) Dedicated to Chad Michael
The Longest Mile
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) “The Longest Mile” 4 Rounds for Time 10 Burpees 100 meter Run 10 Air Squats 100 meter Run 10 Push-Ups 100 meter Run 10 Sit-Ups 100
WOD
The Longest Mile Metcon Metcon (Time) "The Longest Mile" 4 Rounds for Time 10 Burpees 100 meter Run 10 Air Squats 100 meter Run 10 Push-Ups 100 meter Run 10 Sit-Ups 100 meter Run