2 Rounds for Time Warm-up Warm-up 3 Rounds 5 Push Ups 10 Ab Mat Sit Ups :30 Handstand Hold Weightlifting Front Squat (55% of MAX) Metcon Metcon (Time) 2 Rounds for Time 50 Ab

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Push Ups 10 Ab Mat Sit Ups :30 Handstand Hold Weightlifting Front Squat (55% of MAX) Metcon Metcon (Time) 2 Rounds for

9 Minute AMRAP Warm-up Warm-up 400 Meter Run/Row 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (55% of MAX) Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP 3,3-6,6-9,9-12,12……….etc.

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (55% of MAX) Metcon Metcon (AMRAP – Rounds and Reps)

Jackie Warm-up Warm-up 2 Laps Walking Lunge Pass Throughs Weightlifting Bench Press (55% of MAX) Shoulder Press (55% of MAX) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Laps Walking Lunge Pass Throughs Weightlifting Bench Press (55% of MAX) Shoulder Press (55% of MAX) Metcon Jackie (Time) For Time: 1000m Row 50

5 Rounds for Time Warm-up Warm-up 3 Rounds Inchworm Down Bear crawl Back Weightlifting Back Squat (55% of MAX) Metcon Metcon (Time) Buy In: 400 Meter Run/Row Then 5 RFT 5 Push Ups 10

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Inchworm Down Bear crawl Back Weightlifting Back Squat (55% of MAX) Metcon Metcon (Time) Buy In: 400 Meter Run/Row Then 5 RFT 5