10 Minute AMRAP Weightlifting Metcon 20 min EMOM snatch Attempt to keep the same weight for all 20 reps. Record lightest snatch completed. If any minute goes by where you don’t complete a snatch,

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 20 min EMOM snatch Attempt to keep the same weight for all 20 reps. Record lightest snatch completed. If any minute goes by where you

Partner WOD Metcon (AMRAP – Rounds and Reps) DumbHell 20 Min AMRAP One partner works at a time 35/25 20" box 30 DB devil presses (2 DB) 30 situps 30 DB Front Squats (2)

CrossFit Siloam Springs – CrossFit Metcon (AMRAP – Rounds and Reps) DumbHell 20 Min AMRAP One partner works at a time 35/25 20″ box 30 DB devil presses (2 DB) 30 situps 30 DB

Front Squat & 3 Rounds for time Front Squat (3 x 1) Work up to a heavy triple Metcon (Time) 3 Rounds for Time 5 Chest to Bar Pull-ups 10 Squat Cleans (95/65lb) 20

CrossFit Siloam Springs – CrossFit Front Squat (3 x 1) Work up to a heavy triple Metcon (Time) 3 Rounds for Time 5 Chest to Bar Pull-ups 10 Squat Cleans (95/65lb) 20 Box Jumps

Strength Superset then 2020 goal work Push Press (3 x 5) Superset Pendlay Row (3 x 8) Metcon 20 min to work on 2020 Goals

CrossFit Siloam Springs – CrossFit Push Press (3 x 5) Superset Pendlay Row (3 x 8) Metcon (No Measure) 20 min to work on 2020 Goals