For Time
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Body Weight Deadlift Wall balls T2B
WOD
For Time Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Body Weight Deadlift Wall balls T2B
12 Minute AMRAP
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 Minutes AMRAP 10 Thruster 115/85 100 meter run 5 HSPU Weightlifting Clean (Heavy Single)
WOD
12 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 12 Minutes AMRAP 10 Thruster 115/85 100 meter run 5 HSPU
3 Rounds for Time
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 3 RFT 500 meter row 15 Burpees 15 DB box step over 50/35 24/20 Extra Credit Metcon (No Measure) Lunge 200 400 600 800
WOD
3 Rounds for Time Metcon Metcon (Time) 3 RFT 500 meter row 15 Burpees 15 DB box step over 50/35 24/20
WOD
Bring up Sally Metcon Metcon Bring Sally Up!
Bring up Sally
CrossFit Siloam Springs – CrossFit Metcon Back Squat Bring Sally Up (AMRAP – Reps) 30 pause back squats 135/95