12 Minute AMRAP Weightlifting Push Press (Heavy Single) Push Press (3×5@80% of HS) Metcon Metcon (AMRAP – Reps) 12 min AMRAP 5 unbroken toes to bar 10 push press (135/95) 15 front squat (135/95)

CrossFit Siloam Springs – CrossFit LT Metcon Metcon (Time) 10 Rounds for Tome 9 Thrusters 35 Singles

CrossFit Siloam Springs – CrossFit Weightlifting Push Press (Heavy Single) Push Press (3×5@80% of HS) Metcon Metcon (AMRAP – Reps) 12 min AMRAP 5 unbroken toes to bar 10 push press (135/95) 15 front

30 Minute AMRAP Metcon Metcon (Time) 75 GHDs Trunk Work (10 min cap) Metcon (AMRAP – Reps) 30 min AMRAP 3 rope climbs 6 cleans (135/95) 9 Thrusters (135/95) 12 unbroken double unders 15

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 75 GHDs Trunk Work (10 min cap) Metcon (AMRAP – Reps) 30 min AMRAP 3 rope climbs 6 cleans (135/95) 9 Thrusters (135/95) 12 unbroken double

CrossFit Siloam Springs – CrossFit LT Warm-up Metcon (No Measure) 12-9-6 Squats Kettlebell Swings Burpees Metcon Metcon (Time) 800m Row/Run Metcon (AMRAP – Rounds and Reps) 12 minutes amrap 10 burpee over kettle bell

AMRAP Weightlifting Back Squat (Heavy Single) Back Squat (2×5@80% of Heavy Single) Metcon Metcon (3 Rounds for reps) 6 Min AMRAP Min 1, max muscle ups (bar or ring) Min 2, rest Min 3,

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (Heavy Single) Back Squat (2×5@80% of Heavy Single) Metcon Metcon (3 Rounds for reps) 6 Min AMRAP Min 1, max muscle ups (bar or ring) Min