Box Life Chipper
CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 Min EMOM Clean start light and work heavy Metcon Metcon (Time) 10 Minute Time Cap 25 Wall Balls 20 Power Cleans 15 Kettlebell Swings 25
WOD
Box Life Chipper Weightlifting Metcon (Weight) 20 Min EMOM Clean start light and work heavy Metcon Metcon (Time) 10 Minute Time Cap 25 Wall Balls 20 Power Cleans 15 Kettlebell Swings 25 Chest-to-Bar Pull-ups
10×3 EMOM
CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (10×3 EMOM) Push Press (10×3 EMOM) Extra Credit Metcon (No Measure) 400m – 600m Lunge
WOD
10×3 EMOM Weightlifting Back Squat (10×3 EMOM) Push Press (10×3 EMOM) Extra Credit Metcon 400m – 600m Lunge
WOD
Run For It / Partner WOD Metcon Metcon (Time) Partner WOD 50 Pull-ups Run 800m /400m each 50 GHDs Run 800m/400m each 50 S2O 95/65 Run 800m/400m each 50 Air Squats Run 800m/400m each
Run For It / Partner WOD
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 50 Pull-ups Run 800m /400m each 50 GHDs Run 800m/400m each 50 S2O 95/65 Run 800m/400m each 50 Air Squats Run 800m/400m each
10 Rounds for Time
CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (3×5 Deadlift at 75%) Snatch Grip Deadlift (5RM Snatch Grip Deaflift) Metcon Metcon (Time) 10 Rounds for Time 10 Box Jumps 24/20 10 Push-ups 10 Sit-ups
WOD
10 Rounds for Time Weightlifting Deadlift (3×5 Deadlift at 75%) Snatch Grip Deadlift (5RM Snatch Grip Deaflift) Metcon Metcon (Time) 10 Rounds for Time 10 Box Jumps 24/20 10 Push-ups 10 Sit-ups