Partner WOD Metcon Metcon (Time) Partner WOD 50 – Partner Air Squats (Facing one another grasping forearms) 50 – Ring Pushups 50 – Partner Situps (Grasping Arms) 50 – Toes Through Rings 50 –

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 50 – Partner Air Squats (Facing one another grasping forearms) 50 – Ring Pushups 50 – Partner Situps (Grasping Arms) 50 – Toes Through

7 Minute EMOM Warm-up Warm-up 3 RNFT 10 Air Squats 10 Box Jumps Weightlifting 1 Back Squat (3×5) Clean (5×3) Weightlifting 2 Metcon (Weight) 24 Min EMOM Snatch Start @ 60% for 10 reps

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 RNFT 10 Air Squats 10 Box Jumps Weightlifting 1 Power Clean (5×3) Pull-ups (MAX Pull-Ups x3) Weightlifting 2 Metcon (Weight) 24 Min EMOM Snatch

Partner WOD Warm-up Warm-up 3 Sets of the Primal Complex (Squat, Lunge, Step up with Knee Raise) Weightlifting 1 Back Squat (3×5) Bench Press (3×5) Weightlifting 2 Back Squat (Super Set 3×8@65%) Bench Press

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Sets of the Primal Complex (Squat, Lunge, Step up with Knee Raise) Weightlifting 1 Back Squat (3×5) Bench Press (3×5) Weightlifting 2 Back Squat

Blake Warm-up Warm-up 7 Rounds 1 Bear Complex Empty Bar 1 Kick Up To Handstand and Lower to ABMAT(s) Metcon Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 7 Rounds 1 Bear Complex Empty Bar 1 Kick Up To Handstand and Lower to ABMAT(s) Metcon Blake (Time) 4 Rounds for time of: 100′