CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5 +5) Bench Press (3×5 +5) PAINTP Bench Press (Heavy Triple) Push Press (Heavy Triple) Metcon (No Measure) 50 light weight dumbbell bench press (50/25) Metcon

20 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 Burpees box jump (30/24) 10 swings (2/1.5) 15 sit-ups 20 lunges 10 each leg 25 double unders Metcon 75 GHDs

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 Burpees box jump (30/24) 10 swings (2/1.5) 15 sit-ups 20 lunges 10 each leg 25 double unders Metcon

CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 400 meter run Empty barbell 10 back squats 10 lunges 10 push press 10 good mornings Metcon Metcon (AMRAP – Rounds and Reps) 20

4 Rounds for Time PALP Deadlift (1×5 +10) Metcon (3 Rounds for reps) 3x Max Strict Pull-ups PAINTP Back Squat (Heavy Triple) Metcon Metcon (Weight) 10 Jerk Steps each leg at max clean and

CrossFit Siloam Springs – CrossFit PALP Deadlift (1×5 +10) Metcon (3 Rounds for reps) 3x Max Strict Pull-ups PAINTP Back Squat (Heavy Triple) Metcon Metcon (Weight) 10 Jerk Steps each leg at max clean

JT Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 PALP Back Squat

CrossFit Siloam Springs – CrossFit Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To