CrossFit Siloam Springs – CrossFit Metcon Metcon (Weight) Deadlift 10 min EMOM work your way up to heavy single Deadlift ( 5 reps at 85% of Heavy single touch and Go) Metcon (AMRAP –

Jackie Weightlifting Bench Press (Heavy single 3×5 @ 80% of HS) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (Heavy single 3×5 @ 80% of HS) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

20 EMOM Metcon Metcon (2 Rounds for reps) 10 min EMOM Muscle up / HSPU alternating every minute 1 score for MU 1 score for HSPU Bar or ring works Metcon (Weight) 20 min

CrossFit Siloam Springs – CrossFit Metcon Metcon (2 Rounds for reps) 10 min EMOM Muscle up / HSPU alternating every minute 1 score for MU 1 score for HSPU Bar or ring works Metcon

Heavy Single Weightlifting Back Squat (Heavy Single) Push Press (Heavy Single) Clean (Heavy Single)

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (Heavy Single) Push Press (Heavy Single) Clean (Heavy Single)

Murph Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael