Fight Gone Bad Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

CrossFit Siloam Springs – CrossFit 5k Run (Time) Max Effort 5k Run Metcon Metcon (No Measure) Square to Square Bike Ride

Home WOD 5k Run (Time) Max Effort 5k Run Metcon Metcon Square to Square Bike Ride

CrossFit Siloam Springs – CrossFit Weightlifting Power Lifting Total (Total Weight) Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max) Extra Credit Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP

15 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 Devil Press 10 DB Racked Squat 15 Cal Row 50/35 RX+ 45/35 RX 35/25 Scaled

CrossFit Siloam Springs – CrossFit Metcon Metcon (No Measure) 3 Rounds 25 Sit Ups 12 Back Extensions/Glute-ham raises then MAX Pull Ups MAX Push Ups Walking Lunge 20 rep per leg Metcon (No Measure)

2 WODs Metcon Metcon 3 Rounds 25 Sit Ups 12 Back Extensions/Glute-ham raises then MAX Pull Ups MAX Push Ups Walking Lunge 20 rep per leg Metcon 20 Minute AMRAP 100 Double Unders 100

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 8 Rounds for Time Beast mode – Go it alone RX Getting some good work – Partner WOD Recovery mode – 3 Person Partner WOD 8