CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 Min EMOM Clean start light and work heavy Metcon Metcon (Time) 10 Minute Time Cap 25 Wall Balls 20 Power Cleans 15 Kettlebell Swings 25

10×3 EMOM Weightlifting Back Squat (10×3 EMOM) Push Press (10×3 EMOM) Extra Credit Metcon 400m – 600m Lunge

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

Run For It / Partner WOD Metcon Metcon (Time) Partner WOD 50 Pull-ups Run 800m /400m each 50 GHDs Run 800m/400m each 50 S2O 95/65 Run 800m/400m each 50 Air Squats Run 800m/400m each

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 50 Pull-ups Run 800m /400m each 50 GHDs Run 800m/400m each 50 S2O 95/65 Run 800m/400m each 50 Air Squats Run 800m/400m each

10 Rounds for Time Weightlifting Deadlift (3×5 Deadlift at 75%) Snatch Grip Deadlift (5RM Snatch Grip Deaflift) Metcon Metcon (Time) 10 Rounds for Time 10 Box Jumps 24/20 10 Push-ups 10 Sit-ups

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (3×5 Deadlift at 75%) Snatch Grip Deadlift (5RM Snatch Grip Deaflift) Metcon Metcon (Time) 10 Rounds for Time 10 Box Jumps 24/20 10 Push-ups 10 Sit-ups

EMOM Weightlifting Front Squat (10×3 Front Squat EMOM) Bench Press (10×3 Bench Press EMOM) Extra Credit 2k Row (Time) Max Effort 2k Row