CrossFit Siloam Springs – CrossFit
Metcon
Metcon (Time)
4 Rounds for Time
10 Box jump (24/20)
10 thrusters (95/65)
10 burpees over bar
Metcon (Time)
21/15/9
Buy in 500 M row
KB swings 1.5/1
Toes to bar
Buy out 500 M row
Metcon (Time)
Alternative WOD
(less shoulders)
4 rounds
400m run
2×12 yd plate grip carry 45s/25s
18 Box jumps/step-ups 24/20
9 Goblet squats 70/53
Buy-out 148 DU (350 singles)