3 Rounds for Time Weightlifting Clean (20m EMOM) Metcon Metcon (Time) 3 Rounds for Time 200m Run 20 Kettle Bell Swings 1.5/1 15 Step Ups 24/20 10 Alternating DB Snatches 35/25 RX+ 200m Run

CrossFit Siloam Springs – CrossFit Weightlifting Clean (20m EMOM) Metcon Metcon (Time) 3 Rounds for Time 200m Run 20 Kettle Bell Swings 1.5/1 15 Step Ups 24/20 10 Alternating DB Snatches 35/25 RX+ 200m

Partner WOD Extra Credit Metcon 8 AM – how to link together cleans and wallball technique Metcon Metcon (Time) 9 AM – 2 person team (for time) 100 wallballs (20#/14#)(14#/10#) 80 power cleans (135/95)(95/75)(75/55)

CrossFit Siloam Springs – CrossFit Extra Credit Metcon (No Measure) 8 AM – how to link together cleans and wallball technique Metcon Metcon (Time) 9 AM – 2 person team (for time) 100 wallballs

Amanda Weightlifting Snatch (20m EMOM) Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (20m EMOM) Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#https://wodstar.com/movements/jumping-muscle-up/

3 Rounds for Time Metcon Metcon (Time) 3 RFT Row 400 M Squat Jump 25 rep Ballistic push-up 25 rep Extra Credit Metcon Stretch

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 3 RFT Row 400 M Squat Jump 25 rep Ballistic push-up 25 rep Extra Credit Metcon (No Measure) Stretch