CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Clean Weightlifting 1 Back Squat (3×5+5) Push Press (3×5+5) Weightlifting 2 Metcon (Weight) Hang Clean, Clean, Jerk – Heavy Single Metcon Metcon (Weight) Front

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3XMax Strict Pullups and 15 Light Swings Weightlifting 1 Deadlift (1×5+10) Weightlifting 2 Metcon (Weight) Hang Snatch, Snatch, OHS – Heavy Single Metcon Metcon (Time)

15 Minute AMRAP Warm-up Warm-up Primal Complex Weightlifting 1 Back Squat (3×5+5) Push Press (3×5+5) Weightlifting 2 Back Squat (3×5@80%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 3 Rope Climb 6

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Primal Complex Weightlifting 1 Back Squat (3×5+5) Push Press (3×5+5) Weightlifting 2 Back Squat (3×5@80%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP

Partner WOD Warm-up Warm-up Pendlay Clean / Jerk Warmup with Press from Split and Jerk from Split Weightlifting 1 Power Clean (5×3+5) Weightlifting 1&2 3x Max Chin-Ups (Max reps) 3 Rounds of Max Chin-Ups

Helen Warm-up Warm-up 3 rounds of Cindy Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Back Squat (3X5 @80%) Push Press (3X5 @80%) Metcon Helen (Time) 3 Rounds for time of: 400m

DG Warm-up Warm-up 3 Rounds 10 empty bar thrusters 10 swings 10 second handstand hold on wall Metcon Metcon (3 Rounds for reps) 10 Min EMOM HSPU Score is lowest number in any round

3 Rounds for Time Warm-up Warm-up Pendlay Snatch Warmup Weightlifting 1 Deadlift (1×5+10) Weightlifting 1&2 Pull-ups (Strict Pullups 3XMax Reps) Weightlifting 2 Metcon (Weight) 15 Min EMOM Snatch Metcon Metcon (Time) 3 RFT 400