CrossFit Siloam Springs – CrossFit Metcon Metcon (No Measure) 8am Open Gym Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1

10 Minute AMRAP Warm-up Warm-up Pendlay Clean Warmup Weightlifting 1&2 Metcon (Weight) 20 Min EMOM Clean – Get HEAVY!!! Metcon Metcon 10 Min Bar or Ring MU Practice Metcon (AMRAP – Rounds and Reps)

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Clean Warmup Weightlifting 1&2 Metcon (Weight) 20 Min EMOM Clean – Get HEAVY!!! Metcon Metcon (No Measure) 10 Min Bar or Ring MU Practice

15 Min AMRAP Warm-up Warm-up 3 RNFT, 10 Air Squat/10 Pushups Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Back Squat (3X5@80% Superset) Bench Press (3X5@80% Superset) Metcon Metcon (AMRAP – Rounds

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 RNFT, 10 Air Squat/10 Pushups Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Back Squat (3X5@80% Superset) Bench Press (3X5@80% Superset) Metcon

Partner WOD Metcon Metcon 10 Min Rowing Technique work 5K Partner Row (Time) 5k Partner Row for Time

CrossFit Siloam Springs – CrossFit Metcon Metcon (No Measure) 10 Min Rowing Technique work 5K Partner Row (Time) 5k Partner Row for Time

Diane Warm-up Warm-up 15XPVC Good Mornings – 15 Light swings 3RNFT Weightlifting 1 Deadlift (1×5+10) Pull-ups (Strict Pullups 3XMax Reps) Weightlifting 2 Deadlift (5RM) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups