20 Minute AMRAP Warm-up Warm-up Pendlay Clean Weightlifting Metcon (Weight) Clean and Jerk 15 Min EMOM @ 80% Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 OHS (95/65) 20 Toes to

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Clean Weightlifting Metcon (Weight) Clean and Jerk 15 Min EMOM @ 80% Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 OHS

2 Rounds for Time Warm-up Warm-up Primal Complex Weightlifting Back Squat (5 RM ) Bench Press (5 RM) Metcon Metcon (Time) 2 Rounds For Time 25 Burpees 50 Wallball 20/14 Extra Credit Metcon (Weight)

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Primal Complex Weightlifting Back Squat (5 RM ) Bench Press (5 RM) Metcon Metcon (Time) 2 Rounds For Time 25 Burpees 50 Wallball 20/14 Extra

5 Minute AMRAP http://gymnasticswod.com/content/bar-muscle-progression-pt1 Warm-up Warm-up Pendlay Snatch Weightlifting Metcon (Weight) Snatch 15 Min EMOM @ 80% Gymnastics Metcon 5-10 Minutes of Hip to Bar Pullup Practice Metcon Metcon (AMRAP – Rounds and Reps)

CrossFit Siloam Springs – CrossFit http://gymnasticswod.com/content/bar-muscle-progression-pt1 Warm-up Warm-up (No Measure) Pendlay Snatch Weightlifting Metcon (Weight) Snatch 15 Min EMOM @ 80% Gymnastics Metcon (No Measure) 5-10 Minutes of Hip to Bar Pullup Practice Metcon

Abbate Metcon Metcon 8am Gymnastics Hour – One Hour of Dedicated Gymnastics Practice (Movements/Structure TBD) Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks,

CrossFit Siloam Springs – CrossFit Metcon Metcon (No Measure) 8am Open Gym Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1