CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 400 meter run Empty barbell 10 back squats 10 lunges 10 push press 10 good mornings Metcon Metcon (AMRAP – Rounds and Reps) 20

4 Rounds for Time PALP Deadlift (1×5 +10) Metcon (3 Rounds for reps) 3x Max Strict Pull-ups PAINTP Back Squat (Heavy Triple) Metcon Metcon (Weight) 10 Jerk Steps each leg at max clean and

CrossFit Siloam Springs – CrossFit PALP Deadlift (1×5 +10) Metcon (3 Rounds for reps) 3x Max Strict Pull-ups PAINTP Back Squat (Heavy Triple) Metcon Metcon (Weight) 10 Jerk Steps each leg at max clean

JT Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 PALP Back Squat

CrossFit Siloam Springs – CrossFit Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To

21-15-9 Metcon Metcon (Time) 21-15-9 Deadlift (315/225) Box Jumps (30/24) Gymnastics 3 Set MAX HSPUs (Max reps) Score is total reps completed. Rest between sets. 10 Min. cap PALP Power Clean (5×3 +5) 3x

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 21-15-9 Deadlift (315/225) Box Jumps (30/24) Gymnastics 3 Set MAX HSPUs Score is total reps completed. Rest between sets. 10 Min. cap PALP Power Clean (5×3

CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 400 meter run 3 Rounds for Time 10 KettleBell Swings 10 Situps 10 Jumping Pull-Ups Metcon Metcon (Time) 3 Rounds for Time 25 ghd’s