Murph Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael

CrossFit Siloam Springs – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of

5k Run Metcon Gymnastics Metcon 8Am – Gymnastics Hour – One Hour of Dedicated Gymnastics Practice (Movements/Structure TBD) 5k Run (Time) Max Effort 5k Run

CrossFit Siloam Springs – CrossFit Metcon Gymnastics Metcon (No Measure) 8Am – Gymnastics Hour – One Hour of Dedicated Gymnastics Practice (Movements/Structure TBD) 5k Run (Time) Max Effort 5k Run

7 Minute AMRAP Warm-up Warm-up 3RNFT 10 OHS / 20 Double Unders Weightlifting Overhead Squat (5 RM) Deadlift (5 RM) Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 15 Deadlift (225/155) 15

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3RNFT 10 OHS / 20 Double Unders Weightlifting Overhead Squat (5 RM) Deadlift (5 RM) Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP

5 Minute AMRAP Warm-up Warm-up Bear Complex from empty bar to 135/95 Weightlifting Front Squat (5 RM) Push Press (5 RM) Metcon Metcon (AMRAP – Reps) 5 Min AMRAP Row 500 M Buy In

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 3 Rft 50 sit ups 50 dumbell squats 35/25lb 50 dumbell Shoulder to overhead 35/25 Buy out- 50 lunges