WOD
AMANDA Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# squat snatch required
Double WOD
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) WOD 1 8 min cap – 21/15/9 (Deadlift (315/205) and Box Jump (30/24)) Metcon (AMRAP – Rounds and Reps) WOD 2 10 Min AMRAP 5 pullups
WOD
Double WOD Metcon Metcon (Time) WOD 1 8 min cap – 21/15/9 (Deadlift (315/205) and Box Jump (30/24)) Metcon (AMRAP – Rounds and Reps) WOD 2 10 Min AMRAP 5 pullups / 10 Strict
Partner WOD
CrossFit Siloam Springs – CrossFit LT Metcon Metcon (Time) Partner WOD 30 Minute Cap Buy In 800m Run 400m Each Then 100 Sit Ups 90 Step Ups 80 Kettle Bell Swings 70 Push Ups
10×3 EMOM
CrossFit Siloam Springs – CrossFit Back Squat (10×3 EMOM) Weightlifting Push Press (10×3 EMOM) Extra Credit Metcon (No Measure) 500m-700m Lunge
WOD
10×3 EMOM Back Squat (10×3 EMOM) Weightlifting Push Press (10×3 EMOM) Extra Credit Metcon 500m-700m Lunge
Triple Threat Team WOD
CrossFit Siloam Springs – CrossFit Metcon (Weight) WOD 1 (7 min) Prowler Drive Weight 90/70 12 yards (round trip = 24 yds) Score = Total Weight Metcon (AMRAP – Reps) WOD 2 (3 min)
Triple Threat Team WOD
CrossFit Siloam Springs – CrossFit Metcon (Weight) 9am ONLY Triple Threat (Teams of 3) WOD 1 (7 min) Total Weight 12 yd Prowler Drive Weight 90/70 Metcon (Weight) 9am ONLY Triple Threat (Teams of