21-15-9 Metcon Metcon (Time) 21-15-9 Start each round with a 400m run Squat Snatch 95/65 Bar Over Burpee

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 21-15-9 Start each round with a 400m run Squat Snatch 95/65 Bar Over Burpee

For Time Metcon Metcon (Time) For time 100 dubs or 300 singles 50 kbs 53/35 50 air squats 50 dB snatches 60 sec plank hold 60 kb deadlifts 60 dB push press (or use

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) For time 100 dubs or 300 singles 50 kbs 53/35 50 air squats 50 dB snatches 60 sec plank hold 60 kb deadlifts 60 dB push

For Time Metcon Metcon (Time) Buy in 50 Lunges Then 3 Rounds for Time 10 Power Cleans 95/65 15 Burpees 20 Sit-ups Buy out 50 Lunges

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Buy in 50 Lunges Then 3 Rounds for Time 10 Power Cleans 95/65 15 Burpees 20 Sit-ups Buy out 50 Lunges

Training Day Metcon Metcon Lung 400m Metcon 10 x 40 yard sprint 2 x 100 yard sprint Full rest between efforts Metcon 5 min dedicated trunk work. 1 min of each. No rest between

CrossFit Siloam Springs – CrossFit Metcon Metcon (No Measure) Lung 400m Metcon (No Measure) 10 x 40 yard sprint 2 x 100 yard sprint Full rest between efforts Metcon (No Measure) 5 min dedicated