5 Minute AMRAP Warm-up Warm-up 400 Meter Run/Row 3 Rounds Empty Bar 10 Squats 10 Strict Press Weightlifting Metcon (Weight) 10 minute EMOM 5 Touch and Go Snatch every Minute 55% of your 1

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 Rounds Empty Bar 10 Squats 10 Strict Press Weightlifting Metcon (Weight) 10 minute EMOM 5 Touch and Go Snatch every Minute

Partner WOD Weightlifting Snatch (30m EMOM) Metcon Metcon (Time) Partner WOD 2RFT 200M Run each, one at time 100 double unders or 300 singles both rx 50 empty bar thrusters 45/35 25 burpees 50

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (30m EMOM) Metcon Metcon (Time) Partner WOD 2RFT 200M Run each, one at time 100 double unders or 300 singles both rx 50 empty bar thrusters 45/35

Clean Ladder Warm-up Warm-up 400 Meter Run/ Row 3 Rounds :30 Handstand Hold 10 Empty bar Squats Weightlifting Metcon EMOM 10 min Cleans 50% of your 1Rep Max Odd minute 5 T&G Power Cleans

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/ Row 3 Rounds :30 Handstand Hold 10 Empty bar Squats Weightlifting Metcon (No Measure) EMOM 10 min Cleans 50% of your 1Rep

For Time Warm-up Warm-up 400 Meter Run/Row 3 Rounds 10 Ab mat Sit Ups 10 Air Squats Weightlifting Front Squat (50% of MAX) Metcon Metcon (Time) For Time RX Buy in: 100 Meter Farmers

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 Rounds 10 Ab mat Sit Ups 10 Air Squats Weightlifting Front Squat (50% of MAX) Metcon Metcon (Time) For Time RX