20 Minute AMRAP Weightlifting Back Squat (Heavy Triple) Metcon Metcon (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 20 dumbbell weighted lunges 20 dumbbell shoulder presses 200-meter row 50/35

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (Heavy Triple) Metcon Metcon (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 20 dumbbell weighted lunges 20 dumbbell shoulder presses 200-meter

Partner WOD Metcon Metcon (Time) Partner WOD 3 Rounds for Time 30 KB Swings 1.5/1 30 Push Ups 30 Box Step Overs 24/20 30 Burpees 30 Sit Ups Partner 1 works one minute Partner

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 3 Rounds for Time 30 KB Swings 1.5/1 30 Push Ups 30 Box Step Overs 24/20 30 Burpees 30 Sit Ups Partner 1 works

10 Rounds for Reps Weightlifting Deadlift (3×3@75% or 5# more than last week) Metcon Metcon (AMRAP – Reps) 10 Rounds for Reps Start a 20 minute timer 1 minute of work 1 minute of

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (3×3@75% or 5# more than last week) Metcon Metcon (AMRAP – Reps) 10 Rounds for Reps Start a 20 minute timer 1 minute of work 1 minute

Support Your Local Box WOD 1 Weightlifting Thruster (3×5@75%-80%) Metcon Support Your Local Box Workout 1 (AMRAP – Reps) 10-min. AMRAP: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left

CrossFit Siloam Springs – CrossFit Weightlifting Thruster (3×5@75%-80%) Metcon Support Your Local Box Workout 1 (AMRAP – Reps) 10-min. AMRAP: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm