10 Minute AMRAP Weightlifting Metcon (Weight) 15 Minute EMOM Snatch 70% Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 swings (2/1.5) 10 box jumps (24/20) 10 burpees

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 15 Minute EMOM Snatch 70% Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 swings (2/1.5) 10 box jumps (24/20) 10 burpees

4 Rounds for Time Skill Metcon (AMRAP – Reps) Death by Chest to Bar Pull-Ups Metcon Metcon (Time) 4 RFT 40 sit-ups 4 ring MU 40 double unders

CrossFit Siloam Springs – CrossFit Skill Metcon (AMRAP – Reps) Death by Chest to Bar Pull-Ups Metcon Metcon (Time) 4 RFT 40 sit-ups 4 ring MU 40 double unders

Bear Complex Weightlifting Bear Complex (Weight) Power Clean Front Squat Push Press Back Squat Second Push Press

Partner WOD Metcon Metcon (Time) Partner WOD 100 DU/300 Singles 90 Step Ups 20" 80 KBS RX+2/1.5, RX 1.5/1 70 GHD 60 KB Snach 50 Burpees 40 Hang Power Clean RX+165/115, RX 135/95 30

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 100 DU/300 Singles 90 Step Ups 20″ 80 KBS RX+2/1.5, RX 1.5/1 70 GHD 60 KB Snatch 50 Burpees 40 Hang Power Clean RX+165/115,

Fight Gone Bad Weightlifting Power Clean (Max Effort) Push Jerk (Max Effort) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps,