20 Minute AMRAP PALP Metcon 10 min pull-up technique Metcon (3 Rounds for reps) 15 min cap 1 set max strict pullups 1 set max kipping pullups 1 set max butterfly pullups PAINTP Metcon

CrossFit Siloam Springs – CrossFit PALP Metcon (No Measure) 10 min pull-up technique Metcon (3 Rounds for reps) 15 min cap 1 set max strict pullups 1 set max kipping pullups 1 set max

CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) Primal Complex 3 Rounds 6 Front Squats 6 Back Squats 6 Lungs 6 Step Ups with knee raise Metcon Metcon (Weight) 12 Minute EMOM

8 Minute AMRAP PALP Deadlift (1×5 +10) PAINTP Back Squat (3×5) Metcon Metcon (3 Rounds for reps) 3x Max HSPU 10 Minute time cap Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 20

CrossFit Siloam Springs – CrossFit PALP Deadlift (1×5 +10) PAINTP Back Squat (3×5) Metcon Metcon (3 Rounds for reps) 3x Max HSPU 10 Minute time cap Metcon (AMRAP – Rounds and Reps) 8 min

4 Rounds for Time PALP Back Squat (3×5 +5) Push Press (3×5 +5) PAINTP Metcon (Weight) 15 Min EMOM, start at 80% and work up each min to a new max Metcon Metcon (Time)

12 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 9 Power Cleans 135/95 RX+155/110 12 Barbell Pushups 15 Bar Facing Burpees PALP Power Clean (5×3 +5)

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 9 Power Cleans 135/95 RX+155/110 12 Barbell Pushups 15 Bar Facing Burpees PALP Power Clean (5×3 +5)