WOD
21-15-9 Metcon Metcon (Time) 21-15-9 Squat Snatch(75/55) Box Jumps(24/20) Knees to Elbows
Leg Killer
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 2 Rounds 10 Deadlifts(225/155) 12 Wall Balls(20/14) -Rest 2 Minutes- 2 Rounds 8 Deadlifts(275/190) 16 Wall Balls(20/14) -Rest 90 Seconds 2 Rounds 6 Deadlifts(325/225) 20 Wall
WOD
Leg Killer Metcon Metcon (Time) 2 Rounds 10 Deadlifts(225/155) 12 Wall Balls(20/14) -Rest 2 Minutes- 2 Rounds 8 Deadlifts(275/190) 16 Wall Balls(20/14) -Rest 90 Seconds 2 Rounds 6 Deadlifts(325/225) 20 Wall Balls(20/14) (One Bar)
The 21s
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 21 Thrusters 21 Pull-ups 21 Cal Row – 21 Thrusters 15 Pull-ups 15 Cal Row – 21 Thrusters 9 Pull-ups 9 Cal Row (95/65)
WOD
The 21s Metcon Metcon (Time) 21 Thrusters 21 Pull-ups 21 Cal Row – 21 Thrusters 15 Pull-ups 15 Cal Row – 21 Thrusters 9 Pull-ups 9 Cal Row (95/65)
10 Min AMRAP
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10min AMRAP 20DB Snatch (50/35) 20 Burpees
WOD
10 Min AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 10min AMRAP 20DB Snatch (50/35) 20 Burpees
Brutal Partner WOD
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) Complete the WOD with a partner 20 mins time cap 60 Deadlifts ( 135 / 95) 30 Synchronized Sit-Ups 60 Front Squats (135 /