CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) WOD 1 Time Cap 8:00 3 rounds of DT with hang squat cleans Round 1 12 DeadLift, 9 Hang Squat Cleans, 6 Push Jerk, 12 Burpee

10 x 3 Weightlifting Back Squat (10 x 3 EMOM) Push Press (10 x 3 EMOM) Extra Credit Metcon 400m Lunge

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (10 x 3 EMOM) Push Press (10 x 3 EMOM) Extra Credit Metcon (No Measure) 400m Lunge

Partner WOD Metcon Metcon (Time) Partner WOD Gymnastics Metcon Gymnastics Practice Weightlifting Metcon Olympic Lifting Practice

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD Gymnastics Metcon (No Measure) Gymnastics Practice Weightlifting Metcon (No Measure) Olympic Lifting Practice

Helton Metcon Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 Burpees In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe,

CrossFit Siloam Springs – CrossFit Metcon Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton,

20 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 5 Burpee Box Jump (24/20) RX Up (30/24) 10 KB Swings (1.5/1) RX Up (2/1.5) 15 Situps RX Up (GHD Situps)