12 Minute AMRAP Weightlifting Back Squat (Use PAMC ending weight) Front Squat (Use PAMC ending weight) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Thrusters (95/65) 10 pull-ups 10 box jumps

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (Use PAMC ending weight) Front Squat (Use PAMC ending weight) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Thrusters (95/65) 10 pull-ups 10

Partner WOD Weightlifting Push Press (Ending weight of PAMC) Bench Press (Ending weight of PAMC) Metcon Metcon (Time) Partner WOD, one partner works at time and must complete all reps of the set prior

CrossFit Siloam Springs – CrossFit Weightlifting Push Press (Ending weight of PAMC) Bench Press (Ending weight of PAMC) Metcon Metcon (Time) Partner WOD, one partner works at time and must complete all reps of

PARTNER WOD 3 rounds for time Metcon (Time) During each section, each partner does half the reps while other partner does static hold, then switch (except WB situps) Weight 35/25 (plate/DB) 20 Weighted OH

CrossFit Siloam Springs – CrossFit Metcon (Time) During each section, each partner does half the reps while other partner does static hold, then switch (except WB situps) Weight 35/25 (plate/DB) 20 Weighted OH Lunges

Synchronized DT Weightlifting Metcon Clean and Jerk 30m EMOM Clean and Jerk (Weight) Metcon Metcon (AMRAP – Reps) Synchronized DT 15m Time Cap 115/75 M1F1 : 5 Rounds DT M2F2 : 5 Rounds DT

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) Clean and Jerk 30m EMOM Clean and Jerk Metcon Metcon (AMRAP – Reps) Synchronized DT 15m Time Cap 115/75 M1F1 : 5 Rounds DT M2F2