WOD
Stan 47 Metcon Metcon (Time) Stan 47 47 Boxovers 24"/20 47 deadlift 135#/95 47 WB’s 47 Bar push ups 47 KBS 1.5/1.0 47 Burpees onto 45# plate 470 singles /156 dubs
15 Rounds for Time
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 15 Rounds for Time 3 man teams 10 lunges 10 calorie row 10 snatch 95/65 5 t2b 3 strict chin up Each athlete must finish a
WOD
15 Rounds for Time Metcon Metcon (Time) 15 Rounds for Time 3 man teams 10 lunges 10 calorie row 10 snatch 95/65 5 t2b 3 strict chin up Each athlete must finish a full
3 7s
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) 7 Minute AMRAP Teams of 3 50 Back Squats 135/95 50 Back Squats 185/135 AMRAP Back Squats 225/155 3 Minute Rest Metcon (AMRAP –
WOD
3 7s Metcon Metcon (AMRAP – Reps) 7 Minute AMRAP Teams of 3 50 Back Squats 135/95 50 Back Squats 185/135 AMRAP Back Squats 225/155 3 Minute Rest Metcon (AMRAP – Reps) 7 Minute
For Time
CrossFit Siloam Springs – CrossFit Weightlifting Clean (5×3) Metcon Metcon (Time) For Time 30 Thrusters 75/55 3 Rope Climbs 20 Thrusters 2 Rope Climbs 10 Thrusters 1 Rope Climb
WOD
For Time Weightlifting Clean (5×3) Metcon Metcon (Time) For Time 30 Thrusters 75/55 3 Rope Climbs 20 Thrusters 2 Rope Climbs 10 Thrusters 1 Rope Climb
10 Minute AMRAP
CrossFit Siloam Springs – CrossFit Metcon Front Squat (3×5) Weightlifting Metcon (AMRAP – Rounds and Reps) 12 Pull-Ups 12 Alternating Pistols