3 Rounds for Time Warm-up Warm-up 400 meter Run/Row 3 Rounds 10 Air Squats 10 Ab Mat Sit Ups Weightlifting Front Squat (3×12@60% of MAX) Metcon Metcon (Time) Buy In: 10 Front Squats from

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 meter Run/Row 3 Rounds 10 Air Squats 10 Ab Mat Sit Ups Weightlifting Front Squat (3×12@60% of MAX) Metcon Metcon (Time) Buy In: 10

Partner WOD Metcon 8am-9am Open Gym Metcon Metcon (AMRAP – Rounds and Reps) 9-10 Partner WOD

CrossFit Siloam Springs – CrossFit Metcon (No Measure) 8am-9am Open Gym Metcon Metcon (AMRAP – Rounds and Reps) 9-10 Partner WOD

2 Rounds for Time Warm-up Warm-up 3 Rounds 5 Push Ups 10 Ab Mat Sit Ups :30 Handstand Hold Weightlifting Front Squat (55% of MAX) Metcon Metcon (Time) 2 Rounds for Time 50 Ab

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Push Ups 10 Ab Mat Sit Ups :30 Handstand Hold Weightlifting Front Squat (55% of MAX) Metcon Metcon (Time) 2 Rounds for

9 Minute AMRAP Warm-up Warm-up 400 Meter Run/Row 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (55% of MAX) Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP 3,3-6,6-9,9-12,12……….etc.

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (55% of MAX) Metcon Metcon (AMRAP – Rounds and Reps)