CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) WOD 1 3 Rounds for Time 20 Deadlift (225/155) 400 M Run Metcon (AMRAP – Reps) WOD 2 Partner WOD 2 Minutes Partner 1 Row for

WOD 1 & 2 Metcon Metcon (Time) WOD 1 3 Rounds for Time 20 Deadlift (225/155) 400 M Run Metcon (AMRAP – Reps) WOD 2 Partner WOD 2 Minutes Partner 1 Row for calories

CrossFit Siloam Springs – CrossFit Weightlifting Hang Snatch (Heavy Single) Metcon Metcon (Time) Partner WOD 21 Synchro DB Snatch (50/35) 21 T2B 15 Synchro DB Snatch (50/35) 21 T2B 9 Synchro DB Snatch (50/35)

Partner WOD Weightlifting Hang Snatch (Heavy Single) Metcon Metcon (Time) Partner WOD 21 Synchro DB Snatch (50/35) 21 T2B 15 Synchro DB Snatch (50/35) 21 T2B 9 Synchro DB Snatch (50/35) 21 T2B

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD Both partners run 400 Then with equipment outside 50 dB front squats (50/35) Both partners Run 400 50 push-ups on the dumbbells Both Partners

Partner WOD Metcon Metcon (Time) Partner WOD Both partners run 400 Then with equipment outside 50 dB front squats (50/35) Both partners Run 400 50 push-ups on the dumbbells Both Partners run 400

For Time Metcon Metcon (Time) Buy in 100 Double unders 3 rounds 20 wall ball 20/14 20 sit ups 20 OH lunges 45/25 20 KBS 1.5/1 20 Burpees Buy out 100 Double unders

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Buy in 100 Double unders 3 rounds 20 wall ball 20/14 20 sit ups 20 OH lunges 45/25 20 KBS 1.5/1 20 Burpees Buy out 100