CrossFit Siloam Springs – CrossFit PALP Deadlift (1×5+10) Metcon (3 Rounds for reps) 3x Max Strict Pullups PAINTP Deadlift (Heavy Single 90% or better) Metcon (No Measure) GHR 5×5 Metcon Metcon (Time) 5 Rounds

Christmas in July Partner WOD Metcon Metcon (Time) 50 Cleans 50 HRPU 50 Front Squats 50 Snatches 50 Box Jumps 24/20 50 Burpees 50 GHD’s 50 wallballs 20/14 50 lunges 50 Deadlifts 50 thrusters

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 50 Cleans 50 HRPU 50 Front Squats 50 Snatches 50 Box Jumps 24/20 50 Burpees 50 GHD’s 50 wallballs 20/14 50 lunges 50 Deadlifts 50 thrusters

10 Minute APRAP PALP Back Squat (3×5 +5) Push Press (3×5 +5) PAINTP Push Press (5×5 @80%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute APRAP 15 Medball Cleans 20/14 15 Kettlebell Swings

CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5 +5) Push Press (3×5 +5) PAINTP Push Press (5×5 @80%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute APRAP 15 Medball Cleans 20/14 15

4 Rounds for Time Metcon Metcon (Time) 4 Rounds for Time 5 HSPU 25 Kettlebell Swings 1.5/1 25 GHDs

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 4 Rounds for Time 5 HSPU 25 Kettlebell Swings 1.5/1 25 GHDs

Powerlifting Total Weightlifting Power Lifting Total (Total Weight)