30 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 30 minutes 6 Handstand Push-Ups 12 Box Jumps (24 in/20) 18 Back Squats (185/135 lb) 24 AbMat Sit-Ups 30 calorie row

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 30 minutes 6 Handstand Push-Ups 12 Box Jumps (24 in/20) 18 Back Squats (185/135 lb) 24 AbMat Sit-Ups 30 calorie

Canada REGIONALS 10.2 Weightlifting Snatch ( 20m EMOM Empty barbell and work up) Metcon Canada REGIONALS 10.2 (Weight) For Load 3 Sets for Max Weight Completed 1 Snatch Grip Deadlift 1 Snatch 1 Overhead

CrossFit Siloam Springs – CrossFit Weightlifting Snatch ( 20m EMOM Empty barbell and work up) Metcon Canada REGIONALS 10.2 (Weight) For Load 3 Sets for Max Weight Completed 1 Snatch Grip Deadlift 1 Snatch

For Time Metcon Metcon (Time) For time: 50 jumping alternating lunges (50 steps) 50 pull-ups 50 push presses, 95 lb. 50 hip extensions 50 burpees 20 Minute Cap Followed immediately by Weightlifting Thruster (Max

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) For time: 50 jumping alternating lunges (50 steps) 50 pull-ups 50 push presses, 95/65 lb. 50 hip extensions 50 burpees 20 Minute Cap Followed immediately by

Smooth Criminal Weightlifting Deadlift (Heavy set of 3) Metcon Metcon (AMRAP – Rounds and Reps) "Smooth Criminal" AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (Heavy set of 3) Metcon Metcon (AMRAP – Rounds and Reps) “Smooth Criminal” AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)