CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 5 Squat Snatch 136/95rx+ 95/65rx 10 CTB pull-ups Rx+ Pull-ups rx 15 Pendlay Rows 135/95rx+ 95/65rx 20 T2Brx+ Knees Raises rx 25 KBS 2/1.5rx+ 1.5/1 rx

For Time Metcon (Time) Accumulate M/W lbs of back squats, 10 pull-ups each time you rack the bar. Then, switch your station over to bench press. Accumulate M/W lbs of bench press, 10 box

CrossFit Siloam Springs – CrossFit Metcon (Time) Accumulate M/W lbs of back squats, 10 pull-ups each time you rack the bar. Then, switch your station over to bench press. Accumulate M/W lbs of bench

CrossFit Siloam Springs – CrossFit

9am WOD

12 Days of Christmas Metcon Metcon (Time) 1 DB squat cleans (35/25) 2 DB Snatch (35/25) 3 Push Ups 4 Step Ups 5 Lunges 6 Pull Ups 7 Wallball (20/14) 8 Swings (1.5/1) 9

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 2 or 3 person Team WOD # reps = 25 x # of partners, split however Buy-In: 1 min plank each 12 Movements (we’ll draw for

Spicy Meatballs Weightlifting Metcon (Weight) Lion Complex for snatch 7 reps for max load 1 rep is snatch grip deadlift to power position Hang power snatch Overhead squat Behind neck push jerk Overhead squat