CrossFit Siloam Springs – CrossFit Weightlifting Metcon (AMRAP – Rounds and Reps) Death by Front Squats 135/95 Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 200 m Row/Run 10 Push Press 115/75

12 Minute AMRAP Weightlifting Metcon (AMRAP – Rounds and Reps) Death by Front Squats 135/95 Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 200 m Row/Run 10 Push Press 115/75 15 Kettlebell

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) Snatch 24 min EMOM Metcon Metcon (Time) 21-15-9 Deadlift 135/95 Push-ups 10 min cap 3 Minute Rest Metcon (Time) 21-15-9 Thrusters was 95/65 Dumbbell snatch 35/25

21 – 15 -9 Weightlifting Metcon (Weight) Snatch 24 min EMOM Metcon Metcon (Time) 21-15-9 Deadlift 135/95 Push-ups 10 min cap Rest 3 min 21-15-9 Thrusters 95/65 Dumbbell snatch 35/25 10 min cap

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) 30 min AMRAP Partner WOD 5 minutes of rowing Rest 1 minute 5 minutes of wallballs 20/14 Rest 1 minute 5 minutes of ghds

The Fives Metcon Metcon (AMRAP – Reps) 30 min AMRAP Partner WOD 5 minutes of rowing Rest 1 minute 5 minutes of wallballs 20/14 Rest 1 minute 5 minutes of ghds Rest 1 minute

Partner WOD Metcon Metcon (Time) Buy in 800 meter run or row 4rft 2o kbs 2/1.5 20 ghds 20 one arm db snatches 50/35 20 ring pull-ups 20 step ups on box 24/20

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Buy in 800 meter run or row 4rft 2o kbs 2/1.5 20 ghds 20 one arm db snatches 50/35 20 ring pull-ups 20 step ups on