Partner WOD Metcon Metcon (Time) Partner wod Buy in 200 dubs or 600 singles 3 Rounds for Time 50 box jumps 50 sit-ups 25 alternating dB snatches 35/25 Buy out 200 dubs or 600

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner wod Buy in 200 dubs or 600 singles 3 Rounds for Time 50 box jumps 50 sit-ups 25 alternating dB snatches 35/25 Buy out 200

Lifting Warm-up Warm-up Pendley Warm Up Weightlifting Snatch (20m EMOM ) Clean and Jerk (20m EMOM)

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendley Warm Up Weightlifting Snatch (20m EMOM ) Clean and Jerk (20m EMOM)

Volkswagen Warm-up Warm-up 2 Rounds of 10 Push-Ups 3 sets of 15 second squat holds 5 Pull-Ups Weightlifting Back Squat (3×5@80%) Metcon Volkswagen (Time) 21-15-9 Reps, For Time Bench Press (bodyweight) Pull-Ups

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of 10 Push-Ups 3 sets of 15 second squat holds 5 Pull-Ups Weightlifting Back Squat (3×5@80%) Metcon Volkswagen (Time) 21-15-9 Reps, For Time

50-50-50-50 Warm-up Warm-up 2 Rounds of 2m Jump Rope 3 sets of 15 second squat holds 5 Step Ups 5 PVC pass through Weightlifting Deadlift (1×5 Heavy Set) Metcon Metcon (Time) For Time 50

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of 2m Jump Rope 3 sets of 15 second squat holds 5 Step Ups 5 PVC pass through Weightlifting Deadlift (1×5 Heavy Set)