Jackie Warm-up Warm-up 2 Laps Walking Lunge Pass Throughs Weightlifting Bench Press (55% of MAX) Shoulder Press (55% of MAX) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Laps Walking Lunge Pass Throughs Weightlifting Bench Press (55% of MAX) Shoulder Press (55% of MAX) Metcon Jackie (Time) For Time: 1000m Row 50

5 Rounds for Time Warm-up Warm-up 3 Rounds Inchworm Down Bear crawl Back Weightlifting Back Squat (55% of MAX) Metcon Metcon (Time) Buy In: 400 Meter Run/Row Then 5 RFT 5 Push Ups 10

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Inchworm Down Bear crawl Back Weightlifting Back Squat (55% of MAX) Metcon Metcon (Time) Buy In: 400 Meter Run/Row Then 5 RFT 5

5 Minute AMRAP Warm-up Warm-up 400 Meter Run/Row 3 Rounds Empty Bar 10 Squats 10 Strict Press Weightlifting Metcon (Weight) 10 minute EMOM 5 Touch and Go Snatch every Minute 55% of your 1

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 Rounds Empty Bar 10 Squats 10 Strict Press Weightlifting Metcon (Weight) 10 minute EMOM 5 Touch and Go Snatch every Minute

Partner WOD Weightlifting Snatch (30m EMOM) Metcon Metcon (Time) Partner WOD 2RFT 200M Run each, one at time 100 double unders or 300 singles both rx 50 empty bar thrusters 45/35 25 burpees 50

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (30m EMOM) Metcon Metcon (Time) Partner WOD 2RFT 200M Run each, one at time 100 double unders or 300 singles both rx 50 empty bar thrusters 45/35