Murph Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD For Time 100 Deadlifts 135/95 100 Wallballs 20/14 100 Power Cleans 95/65 43 Burpees One bar per person

343 Metcon Metcon (Time) Partner WOD For Time 100 Deadlifts 135/95 100 Wallballs 20/14 100 Power Cleans 95/65 43 Burpees One bar per person

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (Heavy Single) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

Diane Weightlifting Front Squat (Heavy Single) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 26 Minute AMRAP 10 Goblet Squats 15 Kettlebell Swings 20 Box Jumps 24/20 25 Double Unders or 75 Singles both RX

26 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 26 Minute AMRAP 10 Goblet Squats 15 Kettlebell Swings 20 Box Jumps 24/20 25 Double Unders or 75 Singles both RX

5 Rounds for Time Metcon Metcon (Time) 5 Rounds for Time Beginning of each Round 15 Burpees 15 Sit-Ups R1) 25 Shoulder to Overhead R2) 20 Deadlift R3) 15 Clean and Jerk R4) 10