WOD
KO in the OK WOD 1 Metcon
9 Min AMRAP / Partner Row
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 25 Swings (2/1.5) 25 Box Jumps (24/20) 5K Partner Row (Time) 5k Partner Row for Time
WOD
9 Min AMRAP / Partner Row Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 25 Swings (2/1.5) 25 Box Jumps (24/20) 5K Partner Row (Time) 5k Partner Row for Time
Partner WOD
CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Time) Partner WOD for Time 3×20 Back Squat/Bench Press Super-set (partners spot one another) using exactly the same weights used last week
WOD
Partner WOD Weightlifting Metcon (Time) Partner WOD for Time 3×20 Back Squat/Bench Press Super-set (partners spot one another) using exactly the same weights used last week
WOD
WOD 1, WOD 2 Metcon Metcon (AMRAP – Rounds and Reps) 10 min. AMRAP 15 Wallballs (20/14) 15 Pull-Ups 15 DB Snatch Alternating Arms (50/35) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP
WOD 1, WOD 2
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 min. AMRAP 15 Wallballs (20/14) 15 Pull-Ups 15 DB Snatch Alternating Arms (50/35) Metcon (AMRAP – Rounds and Reps) 15 Min.
3 Rounds for Time
CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 15 min EMOM Hang Clean Hang Clean (1×1) Metcon Metcon (Time) 3 Rounds for Time 15 Thrusters 95/65 15 Step Ups 20″ Box Buy Out