CrossFit Siloam Springs – CrossFit PALP Deadlift (1×5+10) PAINTP Front Squat (Heavy Single ) Front Squat (2×5@80%) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

10 Minute AMRAP PALP Back Squat (3×5+5) Push Press (3×5+5) PAINTP Metcon (Weight) 20 Min EMOM Snatch Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 toes to bar 10 burpees

CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5+5) Push Press (3×5+5) PAINTP Metcon (Weight) 20 Min EMOM Snatch Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 toes to bar 10

5 Rounds for Time Metcon Metcon (Time) 5-RFT 15-toes to ring 10-ring pull-ups 30 second L-sit 15- med ball cleans 400 meter run

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 5-RFT 15-toes to ring 10-ring pull-ups 30 second L-sit 15- med ball cleans 400 meter run

Partner WOD Metcon Metcon (Calories) Fun Friday WOD Partner WOD 20 min AMRAP Both as RX Buy in # 1, accumulate either 200 double unders or 600 singles. Partners break them up however they

CrossFit Siloam Springs – CrossFit Metcon Metcon (Calories) Fun Friday WOD Partner WOD 20 min AMRAP Both as RX Buy in # 1, accumulate either 200 double unders or 600 singles. Partners break them

12 min AMRAP PALP Bench Press (3×5+5) Back Squat (3×5+5) PAINTP Bench Press (5×5@80%) Metcon Metcon (AMRAP – Rounds and Reps) 12m AMRAP 10 Kettle bells Swings 2/1.5 15 Burpee Box Jumps 24/20 20