3 Rounds for Time Warm-up Warm-up 2 Rounds of 10 Air Squats 10 Pull-Ups 1 Minute hold of overhead arm extension, each arm Weightlifting Thruster (20m EMOM) Metcon Metcon (Time) 3 Rounds for Time

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of 10 Air Squats 10 Pull-Ups 1 Minute hold of overhead arm extension, each arm Weightlifting Thruster (20m EMOM) Metcon Metcon (Time) 3

10 Rounds for Time Metcon Metcon (Time) 10 Rounds for Time 5 Clean and Jerks 95/65 5 Bar Over Burpees

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 10 Rounds for Time 5 Clean and Jerks 95/65 5 Bar Over Burpees

15 Minute AMRAP Skill Metcon 8 AM – Skill work – rope climbs Metcon Metcon (AMRAP – Rounds and Reps) 9 AM – 15 min AMRAP (2-person teams) 200m run 20 G2OH (135/95, 95/75,

CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) 8 AM – Skill work – rope climbs Metcon Metcon (AMRAP – Rounds and Reps) 9 AM – 15 min AMRAP (2-person teams) 200m run

Nancy Weightlifting Back Squat (3×5@80% +) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5@80% +) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#