Diane Metcon Metcon (Time) 4 Rounds for Time 200 meter run or row 12 power cleans 135/95 9 push press 135/95 6 push-ups Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

CrossFit Siloam Springs – CrossFit Gymnastics Metcon (AMRAP – Rounds) Death by 10 Yard Sprint Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 10 power snatches 95/65 10 bar over burpees 10 Kettlebell

12 Minute AMRAP Gymnastics Metcon (AMRAP – Rounds) Death by 10 Yard Sprint Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 10 power snatches 95/65 10 bar over burpees 10 Kettlebell Swings 70/53

CrossFit Siloam Springs – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories)

Fight Gone Bad Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

CrossFit Siloam Springs – CrossFit Metcon Metcon Metcon (AMRAP – Rounds) 14 min amrap 200 meter row 15 dB ground to overhead 35/25 10 kbs 70/53 5 HSPU

12 min am rap Metcon Metcon Metcon (AMRAP – Rounds) 14 min amrap 200 meter row 15 dB ground to overhead 35/25 10 kbs 70/53 5 HSPU

CrossFit Siloam Springs – CrossFit Metcon CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 chest-to-bar pull-ups Men use 65 lb. Women use 45 lb.