21-15-9 Warm-up Warm-up 3 Rounds 10 Air Squats 10 Lunges Weightlifting Back Squat (70% of your 1 REP MAX) Metcon Metcon (Time) 21-15-9 Calorie Row GHD Wall Balls 20/14 Metcon (Time) 21-15-9 Calorie Row

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Air Squats 10 Lunges Weightlifting Back Squat (70% of your 1 REP MAX) Metcon RX: Metcon (Time) 21-15-9 Calorie Row GHD Wall

3 Rounds for Time Warm-up Warm-up 2 Rounds 200 Meter Run/Row 10 Empty Bar Squats 10 Empty Bar Strict Press Pendlay Warm Up Weightlifting Metcon 15 Minute EMOM 1 Power Clean + 1 Hang

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run/Row 10 Empty Bar Squats 10 Empty Bar Strict Press Pendlay Warm Up Weightlifting Metcon (No Measure) 15 Minute EMOM 1

Partner WOD Metcon 8 am OPEN GYM Metcon Metcon (AMRAP – Rounds and Reps) 9am Partner WOD 20 min AMRAP 20 squat athlete choice (165/110) from floor 20 CTB pull-up 20 Clean (165/110) 20

CrossFit Siloam Springs – CrossFit Metcon (No Measure) 8 am OPEN GYM Metcon Metcon (AMRAP – Rounds and Reps) 9am Partner WOD 20 min AMRAP 20 squat athlete choice (165/110) from floor 20 CTB

7 Minute AMRAP Warm-up Warm-up 2 Rounds 200 Meter Run/Row :30 Second Hand Stand Hold 10 Air Squats Pendlay Warm Up Weightlifting Metcon 20 Minute EMOM 1 Snatch + 2 OHS Lift on the

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run/Row :30 Second Hand Stand Hold 10 Air Squats Pendlay Warm Up Weightlifting Metcon (No Measure) 20 Minute EMOM 1 Snatch