TEAM WOD – Build-a-Wod Metcon (Time) Team Build-A-WOD 3 or 4 member teams (only one rests during simo movements) 1st option = RX+ (heaviest weights) 2nd option = RX last option (2nd or 3rd)

CrossFit Siloam Springs – CrossFit Metcon (Time) 3 Rounds descending reps One athlete works at a time RX/Scaled in () 2 Athletes = 32/24/18 3 Athletes = 48/36/27 (4 Athletes = 48/36/27) Power Clean

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Joker For Time 1-2-3-4-5-6-7-8-9-10 reps of Toes to Bar 10-9-8-7-6-5-4-3-2-1 reps of Deadlifts 225/155 55+ 185/135 Extra Credit Metcon (AMRAP – Rounds and Reps) 15 Minute

Joker Metcon Metcon (Time) Joker For Time 1-2-3-4-5-6-7-8-9-10 reps of Toes to Bar 10-9-8-7-6-5-4-3-2-1 reps of Deadlifts 225/155 55+ 185/135 Extra Credit Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 3 Devil Press

Lynne Weightlifting Bench Press (3×5) Metcon Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups

CrossFit Siloam Springs – CrossFit Weightlifting Metcon Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups

15 Minute AMRAP Partner Weightlifting Snatch (20 Minute EMOM @75%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute Partner AMRAP 10 Burpees 20 Kettlebell Swings 1.5/1 30 Sit-ups passing the wallball 14# 40

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (20 Minute EMOM @75%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute Partner AMRAP 10 Burpees 20 Kettlebell Swings 1.5/1 30 Sit-ups passing the wallball 14#