WOD
Partner WOD Metcon Metcon (Time) Partner WOD Gymnastics Metcon Gymnastics Practice Weightlifting Metcon Olympic Lifting Practice
Helton
CrossFit Siloam Springs – CrossFit Metcon Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton,
WOD
Helton Metcon Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 Burpees In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe,
20 Minute AMRAP
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 5 Burpee Box Jump (24/20) RX Up (30/24) 10 KB Swings (1.5/1) RX Up (2/1.5) 15 Situps RX Up
WOD
20 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 5 Burpee Box Jump (24/20) RX Up (30/24) 10 KB Swings (1.5/1) RX Up (2/1.5) 15 Situps RX Up (GHD Situps)
4 Rounds for Time
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner Up, one partner does workout, other spots…..then 2nd heat you swap 4RFT 5 Front Squats from the floor (185/130) RX, RXUP (225/155) 10 Bench Press
WOD
4 Rounds for Time Metcon Metcon (Time) Partner Up, one partner does workout, other spots…..then 2nd heat you swap 4RFT 5 Front Squats from the floor (185/130) RX, RXUP (225/155) 10 Bench Press (185/95)
8 Minute AMRAP
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 10 Wallball (20/14) 10 DB Snatch (50/35) Skill Metcon (No Measure) Recovery Methods, Part 1