CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 400 meter row Then 12-9-6 Air squats Medball cleans Push-ups Metcon Metcon (AMRAP – Reps) 10 min emom 5 T2B or 10 knees to

Partner WOD PALP Back Squat (3×5 +5) Bench Press (3×5 +5) PAINTP Bench Press (Heavy Triple) Push Press (Heavy Triple) Metcon 50 light weight dumbbell bench press (50/25) Metcon Metcon (AMRAP – Reps) Partner

CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5 +5) Bench Press (3×5 +5) PAINTP Bench Press (Heavy Triple) Push Press (Heavy Triple) Metcon (No Measure) 50 light weight dumbbell bench press (50/25) Metcon