WOD
Helen Weightlifting Back Squat (3×6) Front Squat (3×6) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
Team WOD
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Team of 3 For time 100 air squat 100 pull-ups 100 thrusters (45/35) 100 sit-ups 100 dB squat (50/35) 100 swings (1.5/1.0) 100 Double Under 100
WOD
Team WOD Metcon Metcon (Time) Team of 3 For time 100 air squat 100 pull-ups 100 thrusters (45/35) 100 sit-ups 100 dB squat (50/35) 100 swings (1.5/1.0) 100 Double Under 100 HRPU 100 Calorie
10 Rounds for Time
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Warmup – Snatch Metcon Metcon (Time) Partner WOD In teams of 2, partners alternate full rounds to complete… 10 Rounds for Time: 5 Power
WOD
10 Rounds for Time Warm-up Warm-up Pendlay Warmup – Snatch Metcon Metcon (Time) Partner WOD In teams of 2, partners alternate full rounds to complete… 10 Rounds for Time: 5 Power Snatches 135/95 10
21-15-9
CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×8) Front Squat (3×8) Metcon Metcon (Time) 21-15-9 Wallball (20/14) Burpees Buyout 500 m row
WOD
21-15-9 Weightlifting Back Squat (3×8) Front Squat (3×8) Metcon Metcon (Time) 21-15-9 Wallball (20/14) Burpees Buyout 500 m row
Annie / AMRAP
CrossFit Siloam Springs – CrossFit Weightlifting Pendlay Row (3×8) 3x Max Chin-Ups 3 Rounds of Max Chin-Ups Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 20 Step