8 Minute AMRAP Weightlifting Deadlift (1×5 RM) Metcon Metcon (AMRAP – Rounds and Reps) 8 min amrap 100 dubs 20 ghds 10 hspu

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (1×5 RM) Metcon Metcon (AMRAP – Rounds and Reps) 8 min amrap 100 dubs 20 ghds 10 hspu

Partner Daniel Metcon (Time) Partner Daniel 50 pull-ups 400 meter run 21 thrusters 95/65 800 meter run 21 thrusters 400 meter run 50 pull-ups

CrossFit Siloam Springs – CrossFit Metcon (Time) Partner Daniel 50 pull-ups 400 meter run 21 thrusters 95/65 800 meter run 21 thrusters 400 meter run 50 pull-ups

10 Minute AMRAP Weightlifting Metcon 20m EMOM Snatch. 70% or less. Work on getting under the bar. Snatch Balance, Power Snatch, Squat Snatch Metcon Metcon (AMRAP – Rounds and Reps) 10m AMRAP 10 Power

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 20m EMOM Snatch. 70% or less. Work on getting under the bar. Snatch Balance, Power Snatch, Squat Snatch Metcon Metcon (AMRAP – Rounds and Reps)

3 Rounds for Time Weightlifting Clean (20m EMOM) Metcon Metcon (Time) 3 Rounds for Time 200m Run 20 Kettle Bell Swings 1.5/1 15 Step Ups 24/20 10 Alternating DB Snatches 35/25 RX+ 200m Run

CrossFit Siloam Springs – CrossFit Weightlifting Clean (20m EMOM) Metcon Metcon (Time) 3 Rounds for Time 200m Run 20 Kettle Bell Swings 1.5/1 15 Step Ups 24/20 10 Alternating DB Snatches 35/25 RX+ 200m