10 Minute AMRAP Warm-up Warm-up Pendlay Clean Warmup Weightlifting 1 Back Squat ( 3X5+5) Push Press (3×5+5) Weightlifting 2 Metcon (Weight) 15 Min EMOM Clean and Jerk Metcon Metcon (AMRAP – Reps) 10 Min

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Clean Warmup Weightlifting 1 Back Squat ( 3X5+5) Push Press (3×5+5) Weightlifting 2 Metcon (Weight) 15 Min EMOM Clean and Jerk Metcon Metcon (AMRAP

Wod Metcon Metcon (AMRAP – Rounds) 12 min amrap 100 dubs or 300 singles 10 dumbbell snatches alternating arms 50/35 20 jumping pullups

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds) 12 min amrap 100 dubs or 300 singles 10 dumbbell snatches alternating arms 50/35 20 jumping pullups

15 Minute Partner AMRAP Warm-up Warm-up Pendlay Clean Warmup Weightlifting 1 Power Clean (5×3+5) 3x Max Chin-Ups (Max reps) 3 Rounds od Max Chin-Ups Weightlifting 2 Deadlift (3X5@80%) Metcon Metcon (AMRAP – Rounds and

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Clean Warmup Weightlifting 1 Power Clean (5×3+5) 3x Max Chin-Ups 3 Rounds od Max Chin-Ups Weightlifting 2 Deadlift (3X5@80%) Metcon Metcon (AMRAP – Rounds

3 Rounds For Time 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 Front Squat (5RM) Metcon Metcon (Time) 3 RFT 20 Dumbbell Front

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 Front Squat (5RM) Metcon Metcon (Time) 3 RFT