Dirty Thirty Metcon DIRTY THIRTY (Time) For Time in 30 minutes 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Presses (45/35 lb) 30

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 2 Person Team Both partners working at the same time on different movements. Switch at anytime until reps are completed. Complete full round before moving to

Partner WOD Metcon Metcon (Time) 2 Person Team Both partners working at the same time on different movements. Switch at anytime until reps are completed. Complete full round before moving to the next round.

CrossFit Siloam Springs – CrossFit Gymnastics 5x Max Chin Ups (5x) Weightlifting Barbell Row (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) 10:00 Minute AMRAP 10 Wallballs 20/14 10 Power Clean 95/65

10 Minute AMRAP Gymnastics 5x Max Chin Ups (5x) Weightlifting Barbell Row (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) 10:00 Minute AMRAP 10 Wallballs 20/14 10 Power Clean 95/65 10 Air

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (3×5) Metcon Metcon (3 Rounds for reps) Fight Gone Bad Style 3 Rounds of: Deadlifts  165/115 CTB pull-ups Back squat from the floor 165/115 Bench press 135/65

FGB Weightlifting Front Squat (3×5) Metcon Metcon (3 Rounds for reps) Fight Gone Bad Style 3 Rounds of: Deadlifts  165/115 CTB pull-ups Back squat from the floor 165/115 Bench press 135/65 Bench jumps 1 Minute

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 4 Rounds for Time 10 Box jump (24/20) 10 thrusters (95/65) 10 burpees over bar Metcon (Time) 21/15/9 Buy in 500 M row KB swings 1.5/1