10 Minute AMRAP Metcon Weightlifting Metcon (Weight) 15 Minute EMOM Power Snatch at 80% Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP OHS 95/65 Kettle Bell Swings 2/1.5 3,3 6,6 9,9 12,12…

CrossFit Siloam Springs – CrossFit Metcon Weightlifting Metcon (Weight) 15 Minute EMOM Power Snatch at 80% Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP OHS 95/65 Kettle Bell Swings 2/1.5 3,3 6,6 9,9

Annie Gymnastics Back Squat (5 Rep Max) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

Partner WOD Metcon Metcon (Time) 10 x 400 Meter Run Metcon (Time) Partner WOD 10 x 400 Meter Row Metcon (AMRAP – Reps) 7 Minutes Burpee Box Jumps 20′ / 24"

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 10 x 400 Meter Run Metcon (Time) Partner WOD 10 x 400 Meter Row Metcon (AMRAP – Reps) 7 Minutes Burpee Box Jumps 20′ / 24″

Jackie Weightlifting Metcon (Weight) 15 Minute EMOM Thrusters at 80% Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 15 Minute EMOM Thrusters at 80% Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Partner WOD Gymnastics Metcon 8am Gymnastics Hour – HSPU Progression Continuation Metcon Metcon (Time) 9am Partner WOD 1k Row 100 Wallball (20/14) 100 Situps 100 Shoulder to Overhead (135/95) 100 Swings (2/1.5) 100 Box