WOD 1 / WOD 2 Metcon Metcon (Time) WOD 1 30 squat cleans (135/95) 30 HSPU Metcon (Time) Buy in 100 DU 3 RFT 10 burpee Box jump 24/20 10 DB G20 (50/35) Buy

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 20 Burpees 18 Push-ups 20 Front Squats 18 Thrusters 20 Sit-ups 18 Toes to Bar 20 Swings 18 Box Jumps 20 DU or 60 Singles 18

2018 Metcon Metcon (Time) 20 Burpees 18 Push-ups 20 Front Squats 18 Thrusters 20 Sit-ups 18 Toes to Bar 20 Swings 18 Box Jumps 20 DU or 60 Singles 18 Cal Row

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 50 DU or 150 singles, both as RX 40 swings (1.5/1) 30 step ups (20/14) 20 empty bar S20

15 min AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 50 DU or 150 singles, both as RX 40 swings (1.5/1) 30 step ups (20/14) 20 empty bar S20 (45/33) 10

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Time) 5×20 Back Squat Bench Press

5×20 SuperSet Weightlifting Metcon (Time) 5×20 Back Squat Bench Press

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 100 DU 60 Toe 2 Bar 40 DB G2O (50/35) 20 snatch (135/95)