8, 9 and 10 Gymnastics Metcon Kids to Adults Forward Roll Progression Metcon Metcon (Time) CrossFit WOD (Partner WOD TBD) Weightlifting Push Jerk (Weight) Thruster (heavy single Thruster)

CrossFit Siloam Springs – CrossFit Gymnastics Metcon (No Measure) Kids to Adults Forward Roll Progression Metcon Metcon (Time) 400m Run together 30 Pull-ups 50 Wall Balls 14/20 50 Sit-ups Locke’s arms 100 Kettlebell swings

20 Minute AMRAP Weightlifting Deadlift (Hit 90% plus) Deadlift (22X5 @ 80% of heavy single) Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Deadlift (225/155) 20 Toes To Bar 30 Box

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (Hit 90% plus) Deadlift (22X5 @ 80% of heavy single) Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Deadlift (225/155) 20 Toes To Bar

2 Rounds for Time Weightlifting Front Squat (5RM) Bench Press (5RM) Metcon Metcon (Time) 2 Rounds for Time Row 30/24 Calories 30 Wall Ball 20/14 30 GHDs

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (5RM) Bench Press (5RM) Metcon Metcon (Time) 2 Rounds for Time Row 30/24 Calories 30 Wall Ball 20/14 30 GHDs

5 Rounds for Time Weightlifting Snatch (Heavy Single) Metcon Metcon (Time) 5 Rounds for Time 6 Snatch (135/95) 6 Pullups

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (Heavy Single) Metcon Metcon (Time) 5 Rounds for Time 6 Snatch (135/95) 6 Pullups