3 Rounds for Time
CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) 5 Rounds of Max Reps Strict Pullups Max Reps Strict Ring rows 20 Abmat Situps Metcon Metcon (Time) 3 RFT 10 Deadlift (315/205) 50 Double
WOD
3 Rounds for Time Skill Metcon 5 Rounds of Max Reps Strict Pullups Max Reps Strict Ring rows 20 Abmat Situps Metcon Metcon (Time) 3 RFT 10 Deadlift (315/205) 50 Double Unders
4 Rounds for Time
CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) 5 Rounds of 1 set max STRICT pushups (vary the hand position 1) standard, hands out, diamond, feet elevated, wide) 1 set max HSPU –
WOD
4 Rounds for Time Skill Metcon 5 Rounds of 1 set max STRICT pushups (vary the hand position 1) standard, hands out, diamond, feet elevated, wide) 1 set max HSPU – Strict if possible,
16 Minute AMRAP
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 2/2, 4/4, 6/6, 8/8, 10/10…..etc. Devil Press Front Squats 35/25 (RX+ 50/35) 135/95 Scoring will be the round you
WOD
16 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 2/2, 4/4, 6/6, 8/8, 10/10…..etc. Devil Press DB Box Step Ups 50/35 Scoring will be the round you finish + reps
9-15-21 / 21-15-9
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 9-15-21 Deadlifts 225/155 Calorie Row Clock continues to run while you change weights and go straight into…….. 21-15-9 Snatch 95/65 Box Jumps 24/20
WOD
9-15-21 / 21-15-9 Metcon Metcon (Time) 9-15-21 Deadlifts 225/155 Calorie Row Clock continues to run while you change weights and go straight into…….. 21-15-9 Snatch 95/65 Box Jumps 24/20