24 Minute AMRAP Partner WOD Metcon Metcon (AMRAP – Rounds and Reps) 24 Minute AMRAP Partner WOD 10 CTB Pull-ups 20 cal row 30 dumbell snatch 35/25 40 sit-ups

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 24 Minute AMRAP Partner WOD 10 CTB Pull-ups 20 cal row 30 dumbell snatch 35/25 40 sit-ups

5 Rounds for Time Weightlifting Deadlift (1×5 ) Metcon Metcon (Time) 5 Rounds for Time Each round perform: 200m Run/Row 15 GHDs 5 Push Ups Round 1 25 Deadlift Round 2 20 Squat Clean

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (3×5 ) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 24 Minute AMRAP 10 Ring Dips 20 Power Snatch 75/55 30 Wall Balls 20/14 40 Step

Houston Weightlifting Clean and Jerk (24 Minute EMOM @70%) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Jump Squats Sit-Ups Burpees 20 Minute Time Cap

CrossFit Siloam Springs – CrossFit Weightlifting Clean and Jerk (24 Minute EMOM @70%) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Jump Squats Sit-Ups Burpees 20 Minute Time Cap

For Time Metcon Metcon (Time) 50 dubs 10 box jumps 30/24 5 power cleans 40 dubs 10 box jumps 4 power cleans 30 dubs 10 box jumps 3 power cleans 20 dubs 10 box

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 50 dubs 10 box jumps 30/24 5 power cleans 40 dubs 10 box jumps 4 power cleans 30 dubs 10 box jumps 3 power cleans 20