3 Rounds for Time Warm-up Warm-up 2 Rounds 10 Air Squats 10 Sit Ups 10 KBS Weightlifting Front Squat (70% of 1 REP MAX) Metcon Metcon (Time) 3 RFT 400 Meter Run 10 TTB

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Air Squats 10 Sit Ups 10 KBS Weightlifting Front Squat (70% of 1 REP MAX) Metcon RX: Metcon (Time) 3 RFT 400

Diane Warm-up Warm-up 400 Meter Run/Row 1 down and back walking lunge pass throughs 10 Empty Bar Good Mornings Weightlifting Deadlift (70% of 1 REP MAX) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155#

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 1 down and back walking lunge pass throughs 10 Empty Bar Good Mornings Weightlifting Deadlift (70% of 1 REP MAX) Metcon Diane

12 Minute AMRAP Warm-up Warm-up 3 Rounds 25 Double Unders :30 Handstand Holds Weightlifting Bench Press (70% of 1 REP MAX) Shoulder Press (70% of 1 REP MAX) Metcon Metcon (Time) 12 Min AMRAP

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 25 Double Unders :30 Handstand Holds Weightlifting Bench Press (70% of 1 REP MAX) Shoulder Press (70% of 1 REP MAX) Metcon RX++:

4 Rounds for Time Warm-up Warm-up 3 RNFT 200 Meter Run/Row 10 Air Squats 10 Lunges Weightlifting Back Squat (70% of 1 REP MAX) Metcon Metcon (Time) 4 RFT 400 Meter Row 25 Double

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 RNFT 200 Meter Run/Row 10 Air Squats 10 Lunges Weightlifting Back Squat (70% of 1 REP MAX) Metcon RX: Metcon (Time) 4 RFT 400