Clean Ladder Warm-up Warm-up 400 Meter Run/ Row 3 Rounds :30 Handstand Hold 10 Empty bar Squats Weightlifting Metcon EMOM 10 min Cleans 50% of your 1Rep Max Odd minute 5 T&G Power Cleans

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/ Row 3 Rounds :30 Handstand Hold 10 Empty bar Squats Weightlifting Metcon (No Measure) EMOM 10 min Cleans 50% of your 1Rep

For Time Warm-up Warm-up 400 Meter Run/Row 3 Rounds 10 Ab mat Sit Ups 10 Air Squats Weightlifting Front Squat (50% of MAX) Metcon Metcon (Time) For Time RX Buy in: 100 Meter Farmers

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 Rounds 10 Ab mat Sit Ups 10 Air Squats Weightlifting Front Squat (50% of MAX) Metcon Metcon (Time) For Time RX

4 Rounds for Time Warm-up Warm-up 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (3×12@ 50% of MAX) Metcon Metcon (Time) 4 Rounds for Time RX 10 Pull-ups 15 Deadlifts

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (3×12@ 50% of MAX) Metcon Metcon (Time) 4 Rounds for Time RX 10

5 Rounds for Time Warm-up Warm-up 400 Meter Row 2 Laps of Walking Lunge Pass Through Weightlifting Shoulder Press (3×12@ 50% of MAX) Bench Press (3×12@ 50% of MAX) Metcon Metcon (Time) 5 Rounds

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Row 2 Laps of Walking Lunge Pass Through Weightlifting Shoulder Press (3×12@ 50% of MAX) Bench Press (3×12@ 50% of MAX) Metcon Metcon