Burpee Fran Warm-up Warm-up 3 Rounds (10 air squats, 10 pushups) Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Thruster (3X5@80%) Metcon Metcon (Time) Burpee Fran – 21-15-9 Thrusters (95/65) and bar

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds (10 air squats, 10 pushups) Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Thruster (3X5@80%) Metcon Metcon (Time) Burpee Fran –