4 Rounds for Time Warm-up Warm-up 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (3×12@ 50% of MAX) Metcon Metcon (Time) 4 Rounds for Time RX 10 Pull-ups 15 Deadlifts

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (3×12@ 50% of MAX) Metcon Metcon (Time) 4 Rounds for Time RX 10

5 Rounds for Time Warm-up Warm-up 400 Meter Row 2 Laps of Walking Lunge Pass Through Weightlifting Shoulder Press (3×12@ 50% of MAX) Bench Press (3×12@ 50% of MAX) Metcon Metcon (Time) 5 Rounds

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Row 2 Laps of Walking Lunge Pass Through Weightlifting Shoulder Press (3×12@ 50% of MAX) Bench Press (3×12@ 50% of MAX) Metcon Metcon

12 Minute AMRAP Warm-up Warm-up 3 Rounds 10 Ab Mat Sit Ups 10 Air Squats 10 Russian Swings Weightlifting Back Squat (3×12 50% of MAX) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Ab Mat Sit Ups 10 Air Squats 10 Russian Swings Weightlifting Back Squat (3×12 50% of MAX) Metcon Metcon (AMRAP – Rounds

Partner WOD Metcon Metcon (Time) 2-person teams for time: 800m run 100 dubs (200 singles) 75 thrusters (95/65)(75/55) 50 push jerks (95/65)(75/55) 25 lateral burpees 50 push jerks (95/65)(75/55) 75 thrusters (95/65)(75/55) 100 dubs

CrossFit Siloam Springs – CrossFit Extra Credit Metcon (No Measure) 8am-9am Open Gym Metcon Metcon (Time) 9 am – Partner Wod 400 M run (both partners) 30 synchronized Thrusters (135/95) 400 M Run 30