CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner Wod Buy In: 400 Meter Run 17 Deadlifts 95/65 RX+135/95 76 Air Squats 17 Hang Power Cleans 95/65 RX+135/95 76 Double Unders/or Singles 17 S2OH

12 Minute AMRAP Warm-up Warm-up 400 Meter Run/Row 10 KBS :30 Handstand Hold Weightlifting Bench Press (60% of your 1 Rep Max) Shoulder Press (60% of your 1 Rep Max) Metcon Metcon (AMRAP –

3 Rounds for Time Warm-up Warm-up 10 Burpees 2 Laps of Walking Lunges Weightlifting Front Squat (60% of your 1 Rep Max) Metcon Metcon (Time) 3 RFT RX Row 12/10 Calories 15 Burpees 25’

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 10 Burpees 2 Laps of Walking Lunges Weightlifting Front Squat (60% of your 1 Rep Max) Metcon RX: Metcon (Time) 3 RFT RX Row 12/10

Rest Day

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 Rounds 10 KBS 10 Empty Bar Good Mornings Weightlifting Deadlift (60% of your 1 Rep Max) Metcon Metcon (Time) 4 RFT

Partner WOD Metcon Metcon (Time) Partner WOD 400m Run together 60 Sit-Ups pass Wallballs 60 Jumping Pull-Ups 60 Alternating DB Snatches 60 Knees to Elbow 60 Lunges with Wallballs

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 400m Run together 60 Sit-Ups pass Wallballs 60 Jumping Pull-Ups 60 Alternating DB Snatches 60 Knees to Elbow 60 Lunges with Wallballs