CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (EMOM 10×3) Push Press (EMOM 10×3) Extra Credit Metcon (No Measure) Lunge 400m – 600m

Partner WOD Metcon Metcon (AMRAP – Reps) Complete the WOD with a partner in 17 mins 60 Deadlifts (60 / 40kg. 135 / 95lb) 30 Burpees 60 Front Squats (60 / 40kg. 135 /

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) Complete the WOD with a partner in 17 mins 60 Deadlifts (60 / 40kg. 135 / 95lb) 30 Burpees 60 Front Squats (60 /

8, 9 and 10 Gymnastics Metcon Kids to Adults Forward Roll Progression Metcon Metcon (Time) CrossFit WOD (Partner WOD TBD) Weightlifting Push Jerk (Weight) Thruster (heavy single Thruster)

CrossFit Siloam Springs – CrossFit Gymnastics Metcon (No Measure) Kids to Adults Forward Roll Progression Metcon Metcon (Time) 400m Run together 30 Pull-ups 50 Wall Balls 14/20 50 Sit-ups Locke’s arms 100 Kettlebell swings

20 Minute AMRAP Weightlifting Deadlift (Hit 90% plus) Deadlift (22X5 @ 80% of heavy single) Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Deadlift (225/155) 20 Toes To Bar 30 Box

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (Hit 90% plus) Deadlift (22X5 @ 80% of heavy single) Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Deadlift (225/155) 20 Toes To Bar

2 Rounds for Time Weightlifting Front Squat (5RM) Bench Press (5RM) Metcon Metcon (Time) 2 Rounds for Time Row 30/24 Calories 30 Wall Ball 20/14 30 GHDs