5 Minute AMRAP Warm-up Warm-up 2 RNFT 200 Meter Run/Row :30 Hand Stand Hold 10 Push Ups 10 Air Squats Skill Metcon 5 Rounds (No Measure) 5 Strict Pull Ups (Banded if Needed, No

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 RNFT 200 Meter Run/Row :30 Hand Stand Hold 10 Push Ups 10 Air Squats Skill Metcon (No Measure) 5 Rounds (No Measure) 5 Strict

CrossFit Open 14.3 Warm-up Warm-up 3 RNFT 10 PVC Pass Through 10 Push Ups 10 Empty Bar Good Mornings Weightlifting Deadlift (2×5@80%) Bench Press (3 x 5 80%) Metcon CrossFit Games Open 14.3 (AMRAP

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 RNFT 10 PVC Pass Through 10 Push Ups 10 Empty Bar Good Mornings Weightlifting Deadlift (2×5@80%) Bench Press (3 x 5 80%) Metcon CrossFit

Gator Metcon Gator (Time) 8 Rounds for time of: 5 Front Squats, 185# 26 Ring Push-ups In honor of U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, was killed by enemy

CrossFit Siloam Springs – CrossFit Metcon

4 Rounds for Time Warm-up Warm-up 2 RNFT 200 Meter Row/Run 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (75% of 1 REP Max) Metcon Metcon (Time) 4 RFT 200 Meter Run

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 RNFT 200 Meter Row/Run 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (75% of 1 REP Max) Metcon Metcon (Time) 4 RFT