3-6-9-12-15-18-21 Warm-up Warm-up 3 Rounds 300m Row 10 Air Squats 10 DB Alternating Snatch Weightlifting Snatch (Light) Metcon Metcon (AMRAP – Reps) 3-6-9-12-15-18-21 Snatch Back Squat Push Ups 3@45/35 6@75/55 9@105/75 12@135/95 15@165/105 18@195/125

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 300m Row 10 Air Squats 10 DB Alternating Snatch Weightlifting Snatch (Light) Metcon Metcon (AMRAP – Reps) 3-6-9-12-15-18-21 Snatch Back Squat Push Ups

3 Person Team Partner WOD Metcon Metcon (Time) All 3 athletes working at the same time, follow the leader style. WOD 1 (A) 5 Rounds 3 DB Thrusters 50/35 3 burpees box overs 3

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) All 3 athletes working at the same time, follow the leader style. WOD 1 (A) 5 Rounds 3 DB Thrusters 50/35 3 burpees box overs 3

PAMC PAMC PAMC – 3X10 (Weight) We are into the meat of the program. Continue to add weight on every exercise at every opportunity. On an 80 second clock (36 min ttl), complete: Back

CrossFit Siloam Springs – CrossFit PAMC PAMC – 3X10 (Weight) We are into the meat of the program. Continue to add weight on every exercise at every opportunity. On an 80 second clock (36

Partner WOD Metcon Metcon (Time) Partner wod 100 sit-ups 90 lunges 800 meter row 70 empty barbell thrusters 60 ringrows 50 step ups (20 inches for everyone) 40 burpees 30 kb snatch 1.5/1 20

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner wod 100 sit-ups 90 lunges 800 meter row 70 empty barbell thrusters 60 ringrows 50 step ups (20 inches for everyone) 40 burpees 30 kb