4 Rounds for Time Warm-up Metcon Running Mechanics Metcon Metcon (Time) 4 Rounds for Time 400M Run 20 Toes to Bar Metcon (AMRAP – Reps) 2 Min Max Muscle Ups (Bar or Ring as

CrossFit Siloam Springs – CrossFit Warm-up Metcon (No Measure) Running Mechanics Metcon Metcon (Time) 4 Rounds for Time 400M Run 20 Toes to Bar Metcon (AMRAP – Reps) 2 Min Max Muscle Ups (Bar

Partner WOD Skill Metcon 8-9 Gymnastics Practice Metcon Metcon (Time) Partner WOD Weightlifting Metcon 10-11 Olympic Lifting Practice

CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) 8-9 Gymnastics Practice Metcon Metcon (Time) Partner WOD 100 DU 90 Sit Up 80 Step Ups 70 S2O 95/65 60 KBS 50 Push Ups 40Cal

Diane Skill Metcon Technique Work on the Pull Series (Deadlift, Sumo Deadlift, SDLHP, and Med Ball Clean) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) Technique Work on the Pull Series (Deadlift, Sumo Deadlift, SDLHP, and Med Ball Clean) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

EMOM Weightlifting Metcon (Weight) 10 min EMOM X 3 Squat, score = Volume Metcon (Weight) 10 Min EMOM X 3 Push Press from the floor no racks, score = Volume

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 10 min EMOM X 3 Squat, score = Volume Metcon (Weight) 10 Min EMOM X 3 Push Press from the floor no racks, score = Volume