12/9/6/3
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 12/9/6/3 Deadlift (315/205) and HSPU
WOD
12/9/6/3 Metcon Metcon (Time) 12/9/6/3 Deadlift (315/205) and HSPU
Cindy – 10 Rounds
CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 Min EMOM Snatch Metcon Metcon (Time) 10 Rounds of Cindy -5 Pullups -10 Pushups -15 air squats
WOD
Cindy – 10 Rounds Weightlifting Metcon (Weight) 20 Min EMOM Snatch Metcon Metcon (Time) 10 Rounds of Cindy -5 Pullups -10 Pushups -15 air squats
Heavy Grace
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) 10 Min EMOM Muscle Ups (bar or ring) Metcon (Time) Heavy Grace(185/115) RX + (225/135)
WOD
Heavy Grace Metcon Metcon (AMRAP – Reps) 10 Min EMOM Muscle Ups (bar or ring) Metcon (Time) Heavy Grace(185/115) RX + (225/135)
7 Minute AMRAP
CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3X5 @ 80% ) Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP – 10 OHS (95/65) 20 Double Unders
WOD
7 Minute AMRAP Weightlifting Back Squat (3X5 @ 80% ) Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP – 10 OHS (95/65) 20 Double Unders