CrossFit Siloam Springs – CrossFit Weightlifting Metcon Bear Complex (Heavy Single) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP (double kettlebell snatch)

Partner WOD Metcon Metcon (Time) 1000m Row 50 Thrusters 45/35 50 Kipping Ring Rows 50 Step Ups 50 KB Swings 1.5/1 50 Sit-Ups 50 Burpees

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 1000m Row 50 Thrusters 45/35 50 Kipping Ring Rows 50 Step Ups 50 KB Swings 1.5/1 50 Sit-Ups 50 Burpees

For Time Weightlifting Metcon (Weight) 20 Minute Snatch EMOM 70% Metcon Metcon (Time) 15 Minute Time Cap 50 OHS RX95/65 RX+135/95 40 Deadlifts RX 225/155 RX+315/205 30 Box Jumps RX 24/20 RX+ 30/24 200

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 Minute Snatch EMOM 70% Metcon Metcon (Time) 15 Minute Time Cap 50 OHS RX95/65 RX+135/95 40 Deadlifts RX 225/155 RX+315/205 30 Box Jumps RX 24/20

21-15-9 Weightlifting Metcon (Weight) 20 Minute EMOM Power Clean @ 70% Metcon Metcon (Time) 21-15-9 Power Clean 95/65 Bar Over Burpees GHDs

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 Minute EMOM Power Clean @ 70% Metcon Metcon (Time) 21-15-9 Power Clean 95/65 Bar Over Burpees GHDs

CrossFit Total Weightlifting The CrossFit Total (Total Weight)