CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 20 min EMOM Clean Start empty bar and work up Clean Metcon Metcon (Time) For Time 21 clean (135/95) 100 DU 15 clean (135/95) 50

4 Rounds for Time Metcon Metcon (Time) 4RFT Row for calories (20/17) 15 meter handstand walk 5MU (ring)

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 minute amrap 200 meter run 10 alternating db snatch 50/35 15 ghd’s 20 kb deadlifts 2/1.5

PAMC PAMC PAMC (Weight) Start conservative. Pick a weight that you can complete all the reps easily with perfect form. You are allowed 80 seconds to complete each set(x2) of work and transition to

CrossFit Siloam Springs – CrossFit PAMC PAMC (Weight) Start conservative. Pick a weight that you can complete all the reps easily with perfect form. You are allowed 80 seconds to complete each set(x2) of

Filthy Fifty Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back

CrossFit Siloam Springs – CrossFit Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press,

Partner WOD Metcon Metcon (Time) 30-20-10 KB Swings 53/35 Sit-Ups 30-20-10 Wallballs 20/14 Push-Ups 30-20-10 Calorie Row Pull-Ups or Ring Rows 30-20-10 Goblet Squats OH Walking Lunges w/plate 45/25 30-20-10 S2OH 95/65 KB or