The Seven Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA

CrossFit Siloam Springs – CrossFit Metcon Metcon (No Measure) 8AM Athlete Choice Weightlifting or Gymnastics Skill work. Movements you will see next week are HSPU and Ring MU Metcon (Time) 9am Partner WOD

Partner WOD Metcon Metcon 8AM Athlete Choice Weightlifting or Gymnastics Skill work. Movements you will see next week are HSPU and Ring MU Metcon (Time) 9am Partner WOD

CrossFit Siloam Springs – CrossFit Weightlifting Thruster (3RM from the rack) Gymnastics Metcon (No Measure) Handstand walk practice Metcon Metcon (Time) Wod 1 – 10 min cap 21/15/9 GHD sit-ups Thrusters (95/65) 5 Minute

WOD 1 / WOD 2 Weightlifting Thruster (3RM from the rack) Gymnastics Metcon Handstand walk practice Metcon Metcon (Time) Wod 1 – 10 min cap 21/15/9 GHD sit-ups Thrusters (95/65) 5 Minute Rest Metcon

CrossFit Siloam Springs – CrossFit Gymnastics 3x Max Chin-Ups 3 Rounds of Max Chin-Ups Weightlifting Deadlift (3×8) Metcon Metcon (Time) 5k Partner Row

5k Partner Row Gymnastics 3x Max Chin-Ups (Max reps) 3 Rounds of Max Chin-Ups Weightlifting Deadlift (3×8) Metcon Metcon (Time) 5k Partner Row

CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (3×8) Push Press (3×8) Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP 3 snatch 3 OHS 3 bar over Burpees 6,6,6 9,9,9 Etc