CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 40 meter row Followed by 12-9-6 Med ball cleans Sit-ups Burpees Metcon Metcon (No Measure) Then death by sprints Rest 5 minutes Metcon (Time)

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 21-15-9 Cleans (165/115) GHD sit-ups Bar over Burpees Metcon (1 Rounds for reps) EMOM for 10 minutes Max box jumps, score is lowest number in any

CrossFit Siloam Springs – CrossFit Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups

CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 400 meter row 2 minutes of jump rope Then 12-9-6 Squats Sit-ups Burpees Skill Metcon (AMRAP – Reps) Skill 10 emom 7 pull-ups Metcon