WOD
3 Rounds for Time Metcon Metcon (Time) Partner WOD 3 Rounds for Time 20 Pull-ups 20 Wallballs 20/14 20 Alternating Dumbell Snatch 35/25 20 Kettlebell Deadlifts 70/53 20 Lunges Buy out of 100 Double
5 Rounds for Time
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 5 Rounds for Time 10 Kettlebell Swing 1.5/1.0 15 Push-ups 20 Step-ups 24″/20″ 25 Sit-ups
WOD
5 Rounds for Time Metcon Metcon (Time) 5 Rounds for Time 10 Kettlebell Swing 1.5/1.0 15 Push-ups 20 Step-ups 24"/20" 25 Sit-ups
Deadlift Fran
CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (8RM) Metcon Metcon (Time) Deadlift FRAN 21/15/9 Deadlift 315/205 Pullups
WOD
Deadlift Fran Weightlifting Bench Press (8RM) Metcon Metcon (Time) Deadlift FRAN 21/15/9 Deadlift 315/205 Pullups
10 Minute WOD
CrossFit Siloam Springs – CrossFit Metcon Weightlifting Back Squat Metcon (AMRAP – Reps) 10 min RX (185/125) 3 HSPU 3 Clean 6,6 9,9 12,12 Etc
WOD
10 Minute WOD Metcon Weightlifting Back Squat (Weight) Metcon (AMRAP – Reps) 10 min RX (185/125) 3 HSPU 3 Clean 6,6 9,9 12,12 Etc
3 Rounds for Time
CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 Minute EMOM Hang Clean Metcon Metcon (Time) 3 Rounds for Time 400m Row 10 Burpee Box Overs 24/20 15 Hang Cleans 115/75 20 Wallballs 20/14