8 Minute AMRAP Warm-up Warm-up 10 Air Squats 10 Sit Ups Weightlifting Back Squat (Back Squat 3 x 2 85%) Clean and Jerk (15m EMOM) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 10 Air Squats 10 Sit Ups Weightlifting Back Squat (Back Squat 3 x 2 85%) Clean and Jerk (15m EMOM) Metcon Metcon (AMRAP – Rounds

CrossFit Open 11.5 Warm-up Warm-up 2 Laps Inchworm Down Bear crawl Back Skill Metcon Pull-Ups Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100#

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Laps Inchworm Down Bear crawl Back Skill Metcon (No Measure) Pull-Ups Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of:

3 Rounds for Time Warm-up Warm-up 2 RNFT 200 Meter Run/Row 10 Pass Through 10 Air Squats Weightlifting Front Squat (3 x 2 @85%) Shoulder Press (3 x 2 @85%) Metcon Metcon (Time) 3

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 RNFT 200 Meter Run/Row 10 Pass Through 10 Air Squats Weightlifting Front Squat (3 x 2 @85%) Shoulder Press (3 x 2 @85%) Metcon

Helen Warm-up Warm-up 2 RNFT 200 Meter Run/Row 10 Air Squats 10 Pass Through Weightlifting Front Squat (3×2@80%) Shoulder Press (3×2@80%) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings,

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 RNFT 200 Meter Run/Row 10 Air Squats 10 Pass Through Weightlifting Front Squat (3×2@80%) Shoulder Press (3×2@80%) Metcon Helen (Time) 3 Rounds for time