CrossFit Siloam Springs – CrossFit LT Warm-up Metcon (AMRAP – Reps) Partner row 2000 meters One partner rows the other partner is doing burpees Total number of burpees is your score Metcon Metcon (AMRAP

15 Minute EMOM PALP Push Press (3×5 +5) Deadlift (1×5 +10) PAINTP Deadlift (3×3) 3×3 Deadlift touch and go, weight must be the same for all 3 sets, record weight used. Metcon Metcon (AMRAP

CrossFit Siloam Springs – CrossFit PALP Push Press (3×5 +5) Deadlift (1×5 +10) PAINTP Deadlift (3×3) 3×3 Deadlift touch and go, weight must be the same for all 3 sets, record weight used. Metcon

24 Minute EMOM Warm-up Warm-up 25 Burpees PALP Back Squat (3×5 +5) PAINTP Back Squat (3×5 +5) Metcon Metcon (Weight) 24 min EMOM Clean and Jerk. Start at 135/95 and work up, record highest

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 25 Burpees PALP Back Squat (3×5 +5) PAINTP Back Squat (3×5 +5) Metcon Metcon (Weight) 24 min EMOM Clean and Jerk. Start at 135/95 and

1-3 Mile Run Metcon 1-Mile Run (Time) Max Effort 1-Mile Run 5k Run (Time) Max Effort 5k Run

CrossFit Siloam Springs – CrossFit Metcon 1-Mile Run (Time) Max Effort 1-Mile Run 5k Run (Time) Max Effort 5k Run

8 Minute AMRAP PALP Power Clean (5×3 +5) PAINTP Push Press (3×5 at 80% from the floor) Bench Press (3×5 at 80%) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 10 toes