21-15-9 Warm-up Warm-up Primal Complex Weightlifting 1 Back Squat (3×5+5) Push Press (3×5+5) Weightlifting 2 Metcon (Weight) OHS, work up to a heavy set of 5 Metcon Metcon (Time) 21-15-9 wallballs (20/14) and swings

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Primal Complex Weightlifting 1 Back Squat (3×5+5) Push Press (3×5+5) Weightlifting 2 OHS: Metcon (Weight) OHS, work up to a heavy set of 5 Metcon

EMOM/ AMRAP Warm-up Warm-up Pendlay Clean / Jerk Warmup with Press from Split and Jerk from Split Weightlifting 1 Power Clean (5×3+5) 3x Max Chin-Ups (3XMax Chin Ups) 3 Rounds of Max Chin-Ups Weightlifting

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Clean / Jerk Warmup with Press from Split and Jerk from Split Weightlifting 1 Power Clean (5×3+5) 3x Max Chin-Ups (3XMax Chin Ups) 3

12 minute AMRAP Warm-up Warm-up Man Makers Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Metcon (Weight) 15 Min EMOM Clean and Jerk Metcon Metcon (AMRAP – Rounds and Reps) 12 Min

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Man Makers Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Metcon (Weight) 15 Min EMOM Clean and Jerk Metcon Metcon (AMRAP – Rounds

DT Warm-up Warm-up Bear Complex, work up to 135/95 Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Bear Complex, work up to 135/95 Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105#