10 Minute AMRAP Weightlifting Front Squat (Heavy Single then 75%) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 5 HSPU 10 DB ground to over 50/35 (two dumbbells) 20 Dubs

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (Heavy Single then 75%) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 5 HSPU 10 DB ground to over 50/35 (two dumbbells) 20 Dubs

5k Metcon 5k Run (Time) Max Effort 5k Run

CrossFit Siloam Springs – CrossFit Metcon 5k Run (Time) Max Effort 5k Run Clean and Jerk (20m EMOM work up) Metcon (Time) Partner up, one works at a time 7 rounds for time 30

You Asked For It! Metcon Metcon (AMRAP – Rounds and Reps) WOD 1 10 min AMRAP 3 Toes to bar 3 box jumps 3 deadlifts 225/155 6,6,6 9,9,9 12,12,12 Etc Followed immediately by 3

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) WOD 1 10 min AMRAP 3 Toes to bar 3 box jumps 24/20 3 deadlifts 225/155 6,6,6 9,9,9 12,12,12 Etc Followed immediately

Home Free Weightlifting Back Squat (3×5) Shoulder Press (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 Hand release push-ups 10 reverse lunges 15 sit-ups

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5) Shoulder Press (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 Hand release push-ups 10 reverse lunges 15 sit-ups