Partner Run
CrossFit Siloam Springs – CrossFit Metcon Weightlifting Front Squat (5×5) Metcon (Time) Partner WOD 10x200M run (5 each)
WOD
Partner Run Metcon Weightlifting Front Squat (5×5) Metcon (Time) Partner WOD 10x200M run (5 each)
12 Minute AMRAP
CrossFit Siloam Springs – CrossFit Weightlifting Snatch (Heavy Single) Metcon Metcon (AMRAP – Reps) 12 min AMRAP 5 swings(2/1.5) 5 burpees 10 swings(2/1.5) 10 burpees 15/15 20/20 Etc
WOD
12 Minute AMRAP Weightlifting Snatch (Heavy Single) Metcon Metcon (AMRAP – Reps) 12 min AMRAP 5 swings(2/1.5) 5 burpees 10 swings(2/1.5) 10 burpees 15/15 20/20 Etc
Partner Row
CrossFit Siloam Springs – CrossFit Metcon Weightlifting Back Squat (5×5) Metcon (Calories) Partner Row 10 min AMRAP calories – teams of 2
WOD
Partner Row Metcon Weightlifting Back Squat (5×5) Metcon (Calories) Partner Row 10 min AMRAP calories – teams of 2
21-15-9
CrossFit Siloam Springs – CrossFit Thruster (1 Rep Max) Weightlifting Metcon Metcon (Time) 21/15/9 Box jumps Pull-ups
WOD
21-15-9 Thruster (1 Rep Max) Weightlifting Metcon Metcon (Time) 21/15/9 Box jumps Pull-ups