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,

CrossFit Siloam Springs – CrossFit 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#

CrossFit Open 11.6 Weightlifting Metcon (Weight) Work up to a heavy single of the following complex 1 Power snatch 1 snatch balance 3 OHS Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) Work up to a heavy single of the following complex 1 Power snatch 1 snatch balance 3 OHS Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6

Athlete Choice (35 Min cap) Metcon Front Squat (3×5) Push Press (3×5) OR 5k Run (Time) Max Effort 5k Run Metcon Moves Like Jagger (AMRAP – Rounds and Reps) AMRAP With a Partner in

CrossFit Siloam Springs – CrossFit Metcon Front Squat (3×5) Push Press (3×5) OR 5k Run (Time) Max Effort 5k Run Metcon Moves Like Jagger (AMRAP – Rounds and Reps) AMRAP With a Partner in

CrossFit Open 14.4 Weightlifting Metcon 15 Minute EMOM Thurster Thruster (Weight) Skill Metcon 15 Minutes of bar and ring muscle ups work Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie