CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 Minute EMOM Hang Clean Metcon Metcon (Time) 3 Rounds for Time 400m Row 10 Burpee Box Overs 24/20 15 Hang Cleans 115/75 20 Wallballs 20/14

31 Days Metcon Metcon (Time) 31 Sumo Deadlift High Pull 75/55 31 Sit-Ups 31 Pull-Ups 31 Push Press 75/55 31 Burpees 31 Knees to Elbows 310m Row or Run 31 Wallballs 20/14 31 Kettlebell

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 31 Sumo Deadlift High Pull 75/55 31 Sit-Ups 31 Pull-Ups 31 Push Press 75/55 31 Burpees 31 Knees to Elbows 310m Row or Run 31 Wallballs

3 Rounds for Time Weightlifting Deadlift (8 Rep Max) Metcon Metcon (Time) 3 Rounds for Time Partner Sync 10 Snatches 95/65 20 Wallballs 20/14 400 Meter Row (Row you can break up however you

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (8 Rep Max) Metcon Metcon (Time) 3 Rounds for Time Partner Sync 10 Snatches 95/65 20 Wallballs 20/14 400 Meter Row (Row you can break up however

21-15-9 Weightlifting Metcon (Weight) 20 Minute EMOM Snatch Metcon Metcon (Time) 21-15-9 Kettlebell Swings 2/1.5 GHDs Kettlebell Deadlift

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 Minute EMOM Snatch Metcon Metcon (Time) 21-15-9 Kettlebell Swings 2/1.5 GHDs Kettlebell Deadlift

Thruster Grace Weightlifting Front Squat (3×8 @60%) Push Press (3×8 @60%) Metcon Metcon (Time) Thruster Grace. 30 Thrusters for time (135/95)