12 Minute AMRAP Warm-up Warm-up 3 Rounds 10 Ab Mat Sit Ups 10 Air Squats 10 Russian Swings Weightlifting Back Squat (3×12 50% of MAX) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Ab Mat Sit Ups 10 Air Squats 10 Russian Swings Weightlifting Back Squat (3×12 50% of MAX) Metcon Metcon (AMRAP – Rounds

Partner WOD Metcon Metcon (Time) 2-person teams for time: 800m run 100 dubs (200 singles) 75 thrusters (95/65)(75/55) 50 push jerks (95/65)(75/55) 25 lateral burpees 50 push jerks (95/65)(75/55) 75 thrusters (95/65)(75/55) 100 dubs

CrossFit Siloam Springs – CrossFit Extra Credit Metcon (No Measure) 8am-9am Open Gym Metcon Metcon (Time) 9 am – Partner Wod 400 M run (both partners) 30 synchronized Thrusters (135/95) 400 M Run 30

Optimus Prime Weightlifting Deadlift (Heavy set of 5) Metcon Optimus Prime (AMRAP – Reps) AMRAP in 7 minutes Wall Ball Shots (20/14 lb) 5 Deadlifts (225/155 lb) at the top of each minute Workout

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (Heavy set of 5) Metcon Optimus Prime (AMRAP – Reps) AMRAP in 7 minutes Wall Ball Shots (20/14 lb) 5 Deadlifts (225/155 lb) at the top of

Sprint Chipper Weightlifting Snatch (20m EMOM ) Metcon Metcon (Time) For Time 21 Med Ball GHD Sit-Ups 15 Snatches (165/100 lb) 9 Burpees CTB

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (20m EMOM ) Metcon Metcon (Time) For Time 21 Med Ball GHD Sit-Ups 15 Snatches (165/100 lb) 9 Burpees CTB