Team WOD Weightlifting Thruster (Heavy Triple) Metcon Metcon (AMRAP – Rounds and Reps) 3 Person Team WOD Athlete 1 12m AMRAP 15 Deadlift 135/95 12 Hang Clean 135/95 9 Shoulder to Overhead 135/95 Athlete

CrossFit Siloam Springs – CrossFit Weightlifting Thruster (Heavy Triple) Metcon Metcon (AMRAP – Rounds and Reps) 3 Person Team WOD Athlete 1 12m AMRAP 15 Deadlift 135/95 12 Hang Clean 135/95 9 Shoulder to

2 Rounds for Time Metcon Metcon (Time) 2 Rounds For Time 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile Run

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 2 Rounds For Time 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile Run (Partner)

WOD Weightlifting Back Squat (3×5@70-80%) Metcon Metcon (Time) Partner WOD 50-40-30-20-10 Wall Balls 20/14 Box Jumps 24/20 Kettlebell Swings 1.5/1

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5@70-80%) Metcon Metcon (Time) Partner WOD 50-40-30-20-10 Wall Balls 20/14 Box Jumps 24/20 Kettlebell Swings 1.5/1

WOD Gymnastics Metcon We’ll work on Double Unders 8am-9am

CrossFit Siloam Springs – CrossFit Gymnastics Metcon (No Measure) We’ll work on Double Unders 8am-9am Metcon Metcon (AMRAP – Rounds and Reps) 40 min AMRAP 7 mins on, 3 mins off 30 cal row