CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 20 Minute EMOM Snatch Snatch Metcon CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30

Partner WOD Warm-up Warm-up 2 Minutes Jump Rope 2 Rounds 5 Push Ups 10 Step Ups Metcon Metcon (Time) Buy In 400 Singles Jump Rope then 3 Rounds 50 Wall Balls 20/14 40 Push

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Minutes Jump Rope 2 Rounds 5 Push Ups 10 Step Ups Metcon Metcon (Time) Buy In 400 Singles Jump Rope then 3 Rounds 50

10 Minute AMRAP Warm-up Warm-up 12-9-6 Air Squats Sit UPs KB Swings Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Knees to Elbows 20 Lunges 30 Sit Ups

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 12-9-6 Air Squats Sit UPs KB Swings Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Knees to Elbows 20 Lunges 30 Sit

6 Rounds for Time Warm-up Warm-up 3 Rounds 200 Row 10 KB Swings 10 Step Ups 5 Push Ups Metcon Metcon (Time) 6 Rounds for Time 20 KB Swings 1.5/1 10 Burpee Box Jumps

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200 Row 10 KB Swings 10 Step Ups 5 Push Ups Metcon Metcon (Time) 6 Rounds for Time 20 KB Swings 1.5/1 10

6 Minute AMRAP Warm-up Warm-up 400m Run 2m Jump Rope 12-9-6 Air Squats KB Swings light Push Ups Metcon Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP 10 KB Swings 1.5/1 15 Sit