CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 75 GHDs Trunk Work (10 min cap) Metcon (AMRAP – Reps) 30 min AMRAP 3 rope climbs 6 cleans (135/95) 9 Thrusters (135/95) 12 unbroken double

CrossFit Siloam Springs – CrossFit LT Warm-up Metcon (No Measure) 12-9-6 Squats Kettlebell Swings Burpees Metcon Metcon (Time) 800m Row/Run Metcon (AMRAP – Rounds and Reps) 12 minutes amrap 10 burpee over kettle bell

AMRAP Weightlifting Back Squat (Heavy Single) Back Squat (2×5@80% of Heavy Single) Metcon Metcon (3 Rounds for reps) 6 Min AMRAP Min 1, max muscle ups (bar or ring) Min 2, rest Min 3,

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (Heavy Single) Back Squat (2×5@80% of Heavy Single) Metcon Metcon (3 Rounds for reps) 6 Min AMRAP Min 1, max muscle ups (bar or ring) Min

10 Minute EMOM Weightlifting Snatch (6×1@70%+) Deadlift (1×5@90%) Metcon Metcon (AMRAP – Reps) 10 min EMOM Odd Minute Max HSPU Even Minute Max box Jumps Score = total reps after all 10 minutes both

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (6×1@70%+) Deadlift (1×5@90%) Metcon Metcon (AMRAP – Reps) 10 min EMOM Odd Minute Max HSPU Even Minute Max box Jumps Score = total reps after all 10

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 4 Rounds for Time 400 M Run 25 Swings (2/1.5) 25 Push-ups

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) For Time RX 30 power snatch (115/80) 10 pullups 20 power snatch (115/80) 20 pullups 10 power snatch (115/80) 30 pullups RX+ 30 power snatch (135/95)