CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 Minute EMOM Snatch Metcon (Weight) 20 Minute EMOM Clean Deadlift (Heavy Single)

Partner WOD Weightlifting Front Squat (Heavy Single) Front Squat (2×5 @80%) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 15 AMRAP Partner 1 ROW 200m Partner 2 5 Thrusters 135/95 10 Kettlebell Swings

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (Heavy Single) Front Squat (2×5 @80%) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 15 AMRAP Partner 1 ROW 200m Partner 2 5 Thrusters 135/95

8 Minute AMRAP Skill Metcon 5 Rounds of Max Reps Strict Pullups Max Reps Strict Ring rows 20 Abmat Situps Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 5 OHS 135/95 10

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 (AMRAP – Rounds and Reps) 8 Minute AMRAP

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

10 Minute AMRAP 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