8 Minute AMRAP Metcon Gymnastics Metcon Gymnastics Series Part 1 Metcon (AMRAP – Rounds and Reps) 8 AMRAP 15 American Swings (2/1.5) 10 Goblet Squats (2/1.5) 5 Kettlebell Snatch (2/1.5)

CrossFit Siloam Springs – CrossFit Metcon Gymnastics Metcon (No Measure) Gymnastics Series Part 1 Metcon (AMRAP – Rounds and Reps) 8 AMRAP 15 American Swings (2/1.5) 10 Goblet Squats (2/1.5) 5 Kettlebell Snatch (2/1.5)

10 X 3 Metcon Clean and Jerk / Technique and Accessory Work Weightlifting Back Squat (10×3) Push Press (10X3)

CrossFit Siloam Springs – CrossFit Metcon (No Measure) Clean and Jerk / Technique and Accessory Work Weightlifting Back Squat (10×3) Push Press (10X3)

4 Rounds for Time Warm-up Metcon Running Mechanics Metcon Metcon (Time) 4 Rounds for Time 400M Run 20 Toes to Bar Metcon (AMRAP – Reps) 2 Min Max Muscle Ups (Bar or Ring as

CrossFit Siloam Springs – CrossFit Warm-up Metcon (No Measure) Running Mechanics Metcon Metcon (Time) 4 Rounds for Time 400M Run 20 Toes to Bar Metcon (AMRAP – Reps) 2 Min Max Muscle Ups (Bar

Partner WOD Skill Metcon 8-9 Gymnastics Practice Metcon Metcon (Time) Partner WOD Weightlifting Metcon 10-11 Olympic Lifting Practice

CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) 8-9 Gymnastics Practice Metcon Metcon (Time) Partner WOD 100 DU 90 Sit Up 80 Step Ups 70 S2O 95/65 60 KBS 50 Push Ups 40Cal