CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) Snatch – 15 min to work up to heavy double, then Metcon Metcon (Time) 4 RFT 10 OHS (135/95) 15 GHD sit-ups 20 wallballs (20/14)

Heavy Burpee Fran Metcon Metcon (Weight) 20 min EMOM Thruster (from floor) Metcon (Time) Heavy Burpee Fran (135/95)

CrossFit Siloam Springs – CrossFit Metcon Metcon (Weight) 20 min EMOM Thruster (from floor) Metcon (Time) Heavy Burpee Fran (135/95) Weightlifting Thruster

Chelsea Metcon Metcon (AMRAP – Reps) 20 min EMOM (odd HSPU, even sit-ups) Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) 20 min EMOM (odd HSPU, even sit-ups) Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10

Clinic Lifts 2 Weightlifting Snatch (1×1) Clean and Jerk (1×1)

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (1×1) Clean and Jerk (1×1)

Clinic Lifts 1 Weightlifting Snatch (1×1) Clean and Jerk (1×1)