CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 100 reps of each movement break up the reps however you see fit only one person working at a time Push-ups Thrusters Stepups 24/20 Shoulder to

CrossFit Open 13.3 PALP Power Clean (5×3+5) PAINTP Metcon (Weight) 20 min EMOM Clean and Jerk Metcon CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# /

CrossFit Siloam Springs – CrossFit PALP Power Clean (5×3+5) PAINTP Metcon (Weight) 20 min EMOM Clean and Jerk Metcon CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots,

CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 400 meter run 2 minutes of jump rope Then 3 rnft 10 air squats 10 sit-ups 10 kbs Metcon Metcon (Time) Buy in 400

21-15-9 PALP Back Squat (3×5) Bench Press (3×5) PAINTP Overhead Squat (3×3@70%) Push Press (3×5@80%) Metcon Metcon (Time) 21-15-9 OHS (135/95) GHD sit-ups

CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5) Bench Press (3×5) PAINTP Overhead Squat (3×3@70%) Push Press (3×5@80%) Metcon Metcon (Time) 21-15-9 OHS (135/95) GHD sit-ups

Danny Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-ups In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on

CrossFit Siloam Springs – CrossFit Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35,