3 Rounds for Time Warm-up Warm-up 3 RNFT 1 lap pass through Lunges :30 Second Hand Stand Holds Weightlifting Bench Press (3 x 5 @75% of 1 REP Max) Shoulder Press (3 x 5@

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 RNFT 1 lap pass through Lunges :30 Second Hand Stand Holds Weightlifting Bench Press (3 x 5 @75% of 1 REP Max) Shoulder Press

10-9-8-7-6-5-4-3-2-1 Warm-up Warm-up Warm Up 2 RNFT 200 Meter Run/Row 10 Air Squats 10 Ab Mat Sit Ups Weightlifting Back Squat (75% of 1 REP MAX) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dumb bell Clean&Jerk 45/35

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Warm Up 2 RNFT 200 Meter Run/Row 10 Air Squats 10 Ab Mat Sit Ups Weightlifting Back Squat (75% of 1 REP MAX) Metcon Metcon

3 Rounds for Time Warm-up Warm-up 3 RNFT 10 PVC Pass Throughs 10 Air Squats Pendlay Warm Up Weightlifting Metcon Metcon 15 minute AMRAP Squat Snatch + 2 OHS Add Weight Each Lift Metcon

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 RNFT 10 PVC Pass Throughs 10 Air Squats Pendlay Warm Up Weightlifting Metcon Metcon (No Measure) 15 minute AMRAP Squat Snatch + 2 OHS

7 Minute AMRAP Warm-up Warm-up 2 Rounds 200 Meter Run/Row Inch Worm Down, Bear Crawl Back 10 Ab Mat Sit Ups Weightlifting Front Squat ( 75% of 1 REP MAX) Metcon Metcon (AMRAP –

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run/Row Inch Worm Down, Bear Crawl Back 10 Ab Mat Sit Ups Weightlifting Front Squat ( 75% of 1 REP MAX)