CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (5×5@80%) Metcon Metcon (Time) 3 rft 10 push press 135/95 15 bar over burpees 20 ghds

Helen Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit Siloam Springs – CrossFit Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Partner WOD Metcon Metcon (AMRAP – Rounds and Reps) 20 min amrap 20 burpees 20 toes to bar 20 wallballs 20/14 20 pull-ups 20 ohs 95/65

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min amrap 20 burpees 20 toes to bar 20 wallballs 20/14 20 pull-ups 20 ohs 95/65

Partner WOD PALP Power Clean (5×3) PAINTP Push Press (8×3 push Press starting at 80%. Work up) Metcon Metcon (Time) Partner WOD, 12 total 400 M runs, 6 per partner

CrossFit Siloam Springs – CrossFit PALP Power Clean (5×3) PAINTP Push Press (8×3 push Press starting at 80%. Work up) Metcon Metcon (Time) Partner WOD, 12 total 400 M runs, 6 per partner

CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 400 meter run or row 10 burpees 10 situps 10 squats Metcon Metcon (AMRAP – Rounds and Reps) 25 minute amrap 40 calorie row