Double WODs Metcon Metcon (Time) 8 Rounds for Time 5 Pull-ups 5 Front squats 135/95 5 Toes to bar 5 Box jumps 24/20 Break up however you choose, just get all the reps in

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 8 Rounds for Time 5 Pull-ups 5 Front squats 135/95 5 Toes to bar 5 Box jumps 24/20 Break up however you choose, just get all

5 Rounds for Time Metcon Metcon (Time) Every round starts with a 35 calorie row 1. 100 Wallballs 20/14 2. 80 Deadlifts 3. 60 Power Cleans 4. 40 Burpees 5. 20 Clean & Jerks

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Every round starts with a 35 calorie row 1. 100 Wallballs 20/14 2. 80 Deadlifts 3. 60 Power Cleans 4. 40 Burpees 5. 20 Clean &

8 Minute AMARP Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 Kettlebell Swings 2/1.5 15 GHDs 10 Ring Rows Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 12 Alternating Dumbbell

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 Kettlebell Swings 1.5/1 RX, 2/1.5 RX+ 15 GHDs 10 Ring Rows Metcon (AMRAP – Rounds and Reps) 8

Kalsu Metcon Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute* In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970) Metcon

CrossFit Siloam Springs – CrossFit Metcon Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July