WOD
Brutal Partner WOD 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 / 95) 30
3 Rounds for Time
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 3 Rounds for Time 15 Deadlift (225/155) 5 Rope Climbs Metcon (Time) 50-40-30-20-10 Double Unders Kettlebell Swings (2/1.5)
WOD
3 Rounds for Time Metcon Metcon (Time) 3 Rounds for Time 15 Deadlift (225/155) 5 Rope Climbs Metcon (Time) 50-40-30-20-10 Double Unders Kettlebell Swings (2/1.5)
20min AMRAP
CrossFit Siloam Springs – CrossFit Metcon (AMRAP – Rounds and Reps) 20min AMRAP 25 OHS(95/65) 50 T2B 75 Air Squats 100 Sit-ups
WOD
20min AMRAP Metcon (AMRAP – Rounds and Reps) 20min AMRAP 25 OHS(95/65) 50 T2B 75 Air Squats 100 Sit-ups
5 Rounds for Time
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 5RFT 10 Thrusters (95/65) 10 pull-ups 10 cleans (95/65) 10 push-ups
WOD
5 Rounds for Time Metcon Metcon (Time) 5RFT 10 Thrusters (95/65) 10 pull-ups 10 cleans (95/65) 10 push-ups
21-18-15-12-9-6-3
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 21-18-15-12-9-6-3 Wallball (20/14) Box jump (24/20)