12 Minute AMRAP Warm-up Warm-up 3 Rounds 1 Lap Walking Lunge Pass Through 10 Empty Bar Good Mornings Weightlifting Deadlift (3×8@65% of MAX) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 15

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 1 Lap Walking Lunge Pass Through 10 Empty Bar Good Mornings Weightlifting Deadlift (3×8@65% of MAX) Metcon RX: Metcon (AMRAP – Rounds and

4 Rounds for Time Warm-up Warm-up 3 Rounds 200 Meter Run/Row 10 Push Ups :30 Handstand Hold Weightlifting Bench Press (65% of Max) Shoulder Press (65% of Max) Metcon Metcon (Time) 4 RFT RX

4 Rounds for Time Metcon Metcon (Time) Partner WOD 4 RFT 20 Pull-ups 100 Meter Run (one at a time) 20 Air Squats 100 Meter Run 20 Push-ups 100 Meter Run 20 Ab Mat

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 4 RFT 20 Pull-ups 100 Meter Run (one at a time) 20 Air Squats 100 Meter Run 20 Push-ups 100 Meter Run 20 Ab

Back Squat / Burpee Warm-up Warm-up 2 RNFT 10 Calorie Row 15 Air Squats 20 Double Unders Weightlifting Back Squat (3×8@60% of max) Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10 RX Back Squat (Body Weight) Burpees Metcon

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 RNFT 10 Calorie Row 15 Air Squats 20 Double Unders Weightlifting Back Squat (3×8@60% of max) Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10 RX DB Front Squats

Partner WOD 1776 Metcon Metcon (Time) Partner Wod Buy In: 400 Meter Run 17 Deadlifts 95/65 76 Air Squats 17 Hang Power Cleans 95/65 76 Double Unders/or Singles 17 S2OH 95/65 76 AB Mat