3 Rounds For Time Metcon Metcon (Time) 3 Rounds for Time 25 GHDs 25 Swings (2/1.5) 2k Row (Time) Max Effort 2k Row PALP Back Squat (3×5 +5) Bench Press (3×5 +5) PAINTP Berski

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 3 Rounds for Time 25 GHDs 25 Swings (2/1.5) 2k Row (Time) Max Effort 2k Row PALP Back Squat (3×5 +5) Bench Press (3×5 +5) PAINTP

Johnson Metcon Johnson (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 9 Deadlifts, 245# 8 Muscle-ups 9 Squat Cleans, 155# In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps

CrossFit Siloam Springs – CrossFit Metcon Johnson (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 9 Deadlifts, 245# 8 Muscle-ups 9 Squat Cleans, 155#In honor of 1st Lt. Michael E. Johnson, 25, of the

CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 400 meter run/row 3rnft 10 air squats 10 push-ups 10 medball cleans 5 pull-ups Metcon Metcon (AMRAP – Reps) 6 Min. EMOM 8 Box

EMON/AMRAP Metcon Metcon (AMRAP – Reps) 10 Min. EMOM Odd Minutes – Pull-ups Even Minutes – Air Squats Score = Total number of reps completed 2 Minute Rest Metcon (AMRAP – Rounds and Reps)

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) 10 Min. EMOM Odd Minutes – Pull-ups Even Minutes – Air Squats Score = Total number of reps completed 2 Minute Rest Metcon (AMRAP

Work PALP Shoulder Press (3×5) Back Squat (3×5)