9-6-3-6-9 Warm-up Warm-up 400 Meter Run/Row 3 rounds 10 Empty Bar Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (3×12@60% of MAX) Metcon Metcon (Time) 9-6-3-6-9 Deadlift 225/155 Box Jumps 24/20 Bar over Burpees

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 rounds 10 Empty Bar Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (3×12@60% of MAX) Metcon Metcon (Time) 9-6-3-6-9 Deadlift 225/155

5 Minute AMRAP Warm-up Warm-up 2 Laps of Bear Crawl down Inchworm back Weightlifting Bench Press (3×12@60% of MAX) Shoulder Press (3×12@60% of MAX) Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Laps of Bear Crawl down Inchworm back Weightlifting Bench Press (3×12@60% of MAX) Shoulder Press (3×12@60% of MAX) Metcon Metcon (AMRAP – Rounds and

4 Rounds for Time Warm-up Warm-up 400 Meter Run/Row 3 Rounds 10 Jumping Air Squats 10 Push Ups Weightlifting Back Squat (3×12@60% of MAX) Metcon Metcon (Time) 4 Rounds for Time 20 Calorie Row

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 Rounds 10 Jumping Air Squats 10 Push Ups Weightlifting Back Squat (3×12@60% of MAX) Metcon Metcon (Time) 4 Rounds for Time

21-15-9 Warm-up Warm-up 2 Laps Walking Lunge Pass Throughs Pendlay Warm Up Weightlifting Metcon 10 min EMOM CLEANS 60% of your 1RM 5 Cleans T&G per Minute Odd minutes Power Even minute Squat Metcon

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Laps Walking Lunge Pass Throughs Pendlay Warm Up Weightlifting Metcon (No Measure) 10 min EMOM CLEANS 60% of your 1RM 5 Cleans T&G per