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

12 Days of Christmas Metcon Metcon (Time) More Nice than Naughty 1 Ring Dip 2 S2O 3 Goblet Squads 4 Medball Cleans 5 Kettlebell or Medball Deadlifts 6 Burpees 7 Hanging Knee Raises or

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) More Nice than Naughty 1 Ring Dip 2 S2O 3 Goblet Squads 4 Medball Cleans 5 Kettlebell or Medball Deadlifts 6 Burpees 7 Hanging Knee Raises

For Time Weightlifting Deadlift (3×5@70-80%) Metcon Metcon (Time) 100 double unders or 300 singles as RX 90 lunges 80 push-ups 70 air squats 60 barbell shoulder to overhead (75/55) 50 Box jumps 40 swings

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (3×5@70-80%) Metcon Metcon (Time) 100 double unders or 300 singles as RX 90 lunges 80 push-ups 70 air squats 60 barbell shoulder to overhead (75/55) 50 Box

Partner WOD Weightlifting Back Squat (3×5@80%) Gymnastics Handstand Push-ups (3xmax reps (score = total of 3 sets)) Metcon Metcon (Time) Partner WOD 3 RFT 10 synchronized T2B 10 synchronized thrusters (95/65) 10 synchronized pullups

Partner WOD Weightlifting Metcon (Weight) 20 Minute EMOM CLEAN Metcon Metcon (AMRAP – Reps) Partner WOD Partner 1 – 30 second KBS while partner 2 does bar hang. Then Switch 30 second transition Partner

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 Minute EMOM CLEAN Metcon Metcon (AMRAP – Reps) Partner WOD Partner 1 – 30 second KBS while partner 2 does bar hang. Then Switch 30