9-6-3 Weightlifting Metcon Cluster – work up to a heavy triple "touch and go" Metcon Metcon (Time) Row 1k buy in Followed by 9/6/3 Thrusters 135/95 Ring MU Buy out 25 burpees

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) Trunk work, your choice Metcon Metcon (Time) 5 Rounds for Time 400m row or run as RX 4 TGU 53/35 Buy out. accumulate 120 sec