4 Rounds for Time Weightlifting Back Squat (3×5 back squat @75-80%) Metcon Metcon (Time) 4 Rounds for Time 200m Run 20 sit-ups 10 KBS 2-1.5 pood 5 Burpees CTB pull-ups

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5 back squat @75-80%) Metcon Metcon (Time) 4 Rounds for Time 200m Run 20 sit-ups 10 KBS 2-1.5 pood 5 Burpees CTB pull-ups

PARTNER WOD

CrossFit Siloam Springs – CrossFit Metcon Metcon (2 Rounds for reps) 3 person partner wod 20 min AMRAP partner 1 runs 400 m Partner 2 and 3 alternate between the following movements: AMRAP Triplet

CrossFit Open 16.4 Weightlifting Deadlift (Deadlift 1×5 @ 70-80%) Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (Deadlift 1×5 @ 70-80%) Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14#

Fran Weightlifting Front Squat (Heavy Single) Front Squat (2×5 Front Squat @ 80% of your heavy single) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (Heavy Single) Front Squat (2×5 Front Squat @ 80% of your heavy single) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups