12-9-6
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Death by: Power Hang Clean 95/65 Thruster 95/65 Metcon (Time) 12-9-6 Bar/Ring Muscle Up Handstand Push-up
Partner WOD
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 100 reps of: Deadlift 95/65 Front Squat 95/65 Push Press 95/65 Bar Over Burpees Toes to Bar
WOD
Partner WOD Metcon Metcon (Time) 100 reps of: Deadlift 95/65 Front Squat 95/65 Push Press 95/65 Bar Over Burpees Toes to Bar
5 Rounds for Time
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 5 Round for Time 20 Wall Balls 40 Dumbbell Snatches 35/25 Buy Out 200 Double Unders/600 Singles
WOD
5 Rounds for Time Metcon Metcon (Time) 5 Round for Time 20 Wall Balls 40 Dumbbell Snatches 35/25 Buy Out 200 Double Unders/600 Singles
7 Rounds/AMRAP
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 7 Rounds for Time 5 Pull-ups 10 Pushups 15 Air Squats Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 30 Situps 15 Box jumps/Step Ups
WOD
7 Rounds/AMRAP Metcon Metcon (Time) 7 Rounds for Time 5 Pull-ups 10 Pushups 15 Air Squats Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 30 Situps 15 Box jumps/Step Ups 15Shoulder to Overhead
3 Rounds for Time
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 3 rounds 10 push press (135/95) 20 kb swing (2/1.5) 30 GHDs