CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (Heavy Single) Bench Press (80% of Heavy Single) Metcon Metcon (Time) 3 Rounds for Time 10 S2O 95/65 20 Wallballs 20/14 30 Kettlebell Swings 1.5/1

4 Rounds for Time Skill Metcon 5 Rounds of Max Reps Strict Pullups Max Reps Strict Ring rows 20 Abmat Situps Metcon Metcon (Time) 4 Rounds for Time 10 Toes to Bar 20 Box

CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) 5 Rounds of Max Reps Strict Pullups Max Reps Strict Ring rows 20 Abmat Situps Metcon Metcon (Time) 4 Rounds for Time 10 Toes to

3 Rounds for Time Skill Metcon 5 Rounds of 1 min tempo squats, 3 seconds down, 3 seconds up, no pause at the top 20 lunges 20 step ups with knee raise 1 set

CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) 5 Rounds of 1 min tempo squats, 3 seconds down, 3 seconds up, no pause at the top 20 lunges 20 step ups with knee

Team Series Events Skill Metcon 5 Rounds of 1 set max STRICT pushups (vary the hand position 1) standard, hands out, diamond, feet elevated, wide) 1 set max HSPU – Strict if possible, kipping

CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) 5 Rounds of 1 set max STRICT pushups (vary the hand position 1) standard, hands out, diamond, feet elevated, wide) 1 set max HSPU –

Lifting Weightlifting Metcon (Weight) 20 Minute EMOM Snatch Metcon (Weight) 20 Minute EMOM Clean Deadlift (Heavy Single)